Protein and Personal Fitness

Protein is an essential building block of the body. It has come to my attention recently that too many people underestimate its importance and do not know where to get it. Often, that lack of protein heightens our hunger. And, ladies, we need more protein than men – go figure!

So today I will talk about six of the top dietary sources of protein. The following foods are also rich in vitamins, minerals, and fatty acids; I recommend including them in your diet if you’re not eating them already.

Eggs. An egg contains about 5.5 grams of protein and is relatively low in calories – a medium egg has around 68. Eggs are also a good source of vitamins B2, B5, B12 and D which together help your body absorb other vitamins, break down food for energy, produce hormones, create red blood cells, and promote strong teeth and bones. Eggs are also associated with improved mental and cardiovascular health.

Chicken. Chicken is another great source of protein. A hundred gram skinless breast fillet provides 21.8 grams of protein and 116 calories. It’s a relatively low fat meat choice and is rich in vitamin B3 and B6 which support a healthy nervous and digestive system as well as help with the production of red blood cells and different hormones. Chicken is also a good source of selenium, an antioxidant that protects the body from free radicals.

Beef. A lot of people avoid beef because of the high levels of saturated fat, but it’s a very good source of protein. A hundred gram slice of lean, roast beef has about 26.1 grams of protein and only 3.6 grams of fat. In addition, beef contains vitamins B2, B3, B6 and B12, selenium, and zinc. Zinc protects the blood vessels from damage and promotes a strong immune system.

Salmon. A hundred gram salmon fillet provides 140 calories, 20 grams of protein, and 6 grams of fat. While it may seem like a relatively fatty protein choice, salmon contains essential omega 3 fatty acids, which reduce inflammation, protect blood vessels, and prevent the development of cancer cells. It also has vitamins B3, B12 and D, and is believed to have mood-boosting properties and prevent age-related mental diseases such as Alzheimer’s.

Tuna. Tuna is another great source of protein. A hundred grams of canned tuna has 24.4 grams of protein. Since it is rich in omega 3 fatty acids and vitamin B6, it offers similar health benefits as salmon, including enhanced cardiovascular health, mood-boosting properties, and protection against cancer and age-related mental illnesses.

Almonds. Last but not least are almonds, which are an excellent protein source. A hundred grams provides 23.4 grams of protein and 612 calories. Almonds contain high levels of vitamins B2 and E which help your body produce red blood cells, absorb other vitamins, and prevent diabetes and cancer. These nuts are also rich in copper, magnesium, manganese and potassium which assist in producing energy and promote a healthy cardiovascular system.