Best Sources for Healthy Proteins

Protein is essential to our bodies and our health. Protein is found in our muscles, bones, skin and hair. In fact, protein is found in almost all of our body parts and tissues. So what foods can we eat that are healthy and ensure we get the proper amount of protein daily?

Adults on average need at about 7 grams of protein for every 20 pounds of their body weight. Without proper amounts of protein, our bodies will slowly start breaking down its own tissues. Low levels of protein can also cause loss of muscle mass, growth failure, lowered immunity and problems with your heart and respiratory system.

For years, people thought that to get a descent amount of protein, they would have to eat large amounts of red meat daily. While red meat does indeed have a great deal of protein, it also contains a great deal of saturated fat, which we know is unhealthy for us.

It is important to remember that not all proteins are created equally. While it is possible to obtain your proteins from fruits, vegetables, nuts and grains, the protein in these foods are incomplete proteins. This means that they are lacking of certain amino acids that the body needs in order to build new proteins. Animal proteins on the other hand, are complete proteins and contain all amino acids the body needs in order to build new proteins. It's just a matter of knowing what animal proteins are good for you.

Red meat, such as beef, does contain the highest level of proteins. The important thing to remember is that when choosing red meat, you should choose the leanest meat possible. Just six ounces of lean hamburger meat contains 48.6 grams of protein. However, just because the hamburger contains a healthy amount of protein, does not mean it should be eaten regularly. Red meat also contains high amounts of saturated fat, which is not good for our bodies.

Instead of red meat, try opting for other meats that are high in protein, but lower in saturated fat. The same size serving of fish, contains 41.2 protein grams, yet contains far less fat. Salmon, tuna and mollusks such as clams, oysters and mussels, are all excellent sources of protein that contain low amounts of fat. Chicken also has a high amount of protein, 42.5 grams per six ounce serving, just remember to roast, broil or boil it, and remove skins.

Milk, soy milk, eggs, cheese, low-fat yoghurt and cottage cheese are all other excellent sources high in protein. When drinking milk for protein, you should choose a low-fat milk, as whole milk contains high amount of fat. Any cheeses that you should eat should be low-fat as well. Even though eggs are an excellent source of protein, they should be eaten in moderation since they do contain high levels of cholesterol.

Beans of any type, are good sources of protein. Pinto beans, garbanzo beans and navy beans rank the highest in the amount of protein they contain, but almost any bean will contain good amount of protein. Tofu and tempeh are another alternative to meat and are both high in protein, as are any type of nuts or seeds.

There are other, less "mainstream" sources of protein as well. Spirulina has an extremely high level of protein, that is also 12 times more digestible than beef! Whey protein is also a great source for digestible protein. Quinoa is a grain from the Incas that can replace wheat or rice in your cooking. The great thing about Quinoa is that is a complete protein, something which no other grain or vegetable offers.

Protein is one of the most important things that we need in our diet. However, it is also extremely important that you take into consideration where your protein comes from. There will always be those that argue as to whether proteins from meat are necessary or not. The most important thing to remember is that where ever your proteins come from, they should be eaten in correct amounts and in moderation.