Adequate Protein Intake for Good Health

For those looking to improve their diet, giving due consideration to the amount of protein one requires on a regular basis is a must. One's consumption of protein directly reflects on the amount of energy one has as well as the way one feels in terms of overall health. Getting adequate amounts of protein is crucial for good health since protein is required in order to mend muscular tissues, for bone health, to repair cartilage, and protein consumption is equally important for one's hair, blood, nail health, and skin. There are a variety of delicious sources of protein and one does not necessarily have to consume meat products to get adequate amounts of protein. Even vegetarians need protein and vegans can avoid dairy and meat consumption while still getting the right amount of protein in their diets.

When it comes to protein, the body does not store up protein. Proteins are, instead, used by the body immediately and therefore require daily replacement. Every individual should consume between three to six protein servings each day. In all, an individual is expected to consume roughly five to seven ounces of protein. A good equation to follow is to multiply one's weight by .8 to determine the exact number of grams of protein one needs to consume for optimal health. For example, if an individual weighs 130 pounds, he or she can use the following formula to determine necessary protein grams:

130 pounds x .8 = 104 grams of protein.

Of course, the most obvious source of protein is identified in a variety of meats. Red and white meats contain poultry, and fish is also an outstanding source of protein, too. Foods like ground turkey, babyback ribs, steak, pot roast, chicken, ham, liver, veal, ham, pork chops, tenderloins, bratwurst, ground beef, bologna, and sausage are loaded with protein. Fish is another food source chockfull of protein and the selection is quite diverse; an individual can consume things like tuna, scallops, lobster, Cod, Salmon, mussels, whitefish, catfish, and fish sticks to get a good, daily source of protein. The key to choosing good meat sources is to choose meats that are high in protein and low in fat.

Eggs are another fine source for protein and the individual that consumes eggs can enjoy them boiled, poached, scrambled, and on top of a healthy salad. What's more, eggs are free of bad cholesterol and are a healthy addition to any diet when consumed in moderation. Along with eggs, an individual can derive protein sources from things like yogurt, cheeses, and milk. Milk also has vitamin D, a necessary nutrient, and the latter is excellent for bone health.

Vegetarians and vegans looking to get their sources of protein can do so by consuming things like kidney beans, black beans, pinto beans, lentils, peas, and peanuts. Nuts considered ultra high in protein include pine nuts, peanuts, almonds, pistachios, hazelnuts, walnuts and cashews. Meanwhile, there are plenty of high protein veggies available for consumption as well; broccoli, asparagus, peas, sweet corn, sweet potatoes, brussel sprouts, and spinach are some of the vegetables containing high amounts of protein.