From body builders, to pregnant moms to growing teens, protein is a vital ingredient for a healthy body. But what is it and where do we get it?

What is Protein?

Protein is a nutrient made of amino acids that is necessary for the body’s proper growth and function.

Nutritionally, protein assists in the building and repairing of muscles and bones.

It is the building block of life and the body needs it to repair and maintain itself.

While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from our food (e.g. from animal or plant protein sources).

How Much Protein Do We Need?

For the average adult, getting enough protein is important.

• Adult women (Aged 19-70+ years), 46 grams of protein are recommended a day.
• Adult men (Aged 19-70+ years); 56 grams per day are recommended. [1]

For young people, The Centers for Disease Control and Prevention, give the following daily guidelines:

• Children ages one to three should have at least 13 grams protein. 

• Children ages four to eight should have at least 19 grams protein. 

• Children ages 9 to 13 should have at least 34 grams protein. 

• Girls ages 14 to 18 should have at least 46 grams protein.

• Boys ages to 14 to 18 should have at least 52 grams protein.

[Source]

What are High Protein Foods?

The animal vs plant protein debate is common among health experts, however the fact remains:

A personal choice exists when it comes to whether you get your protein from animal or plant sources (or both). Nonetheless, here is a list of some of the Highest Protein Foods.

As Usual, If You Don’t Want To Panic, Go Organic! 

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Top 10 High Protein Foods by

Nutrient Density (Protein per Gram):

[Source]

 What Are The Best Vegetarian Protein Sources?

Although your daughter shuns meat, she can still get all the protein she needs from dairy foods, grain products and vegetables.

1. Spirulina and Chlorella – Natural health researchers often consider the green algae to be the ultimate “superfood” and for good reason: Aside from containing unsurpassed levels of chlorophyll and iron, spirulina and chlorella also contain 12 times more digestible protein than beef. Indeed, Spirulina and Chlorella are comprised of between 45-75 percent pure plant protein by mass. Spirulina and chlorella tablets and powders remain the protein source of choice for vegetarian and vegan body-builders seeking to improve muscle mass. You can get them here.

2. Sun-dried tomatoes – Second to spirulina and chlorella in the protein department are sun-dried tomatoes, which are tomatoes that have undergone an intensive moisture-removal process. Sun-dried tomatoes are extraordinarily rich in potassium, dietary fiber, vitamin K and a host of other nutrients. What really makes them stand out, however, is their whopping 11-16 percent protein content by mass – making them a highly protein-rich fruit.

3. Beans – All beans are high in protein, though some are higher than others. Studies have shown that soybeans contain the largest amounts of protein. NB. Stick to unprocessed organic non gmo soy  (40 grams protein per 100 grams), Winged beans, Lima, kidney, pinto, white and garbanzo beans are also good sources.

4. Buckwheat – Buckwheat is a gluten-free seed with a low glycemic index and more protein per 100 grams than corn, rice, millet or wheat. Furthermore, it possesses a unique amino acid profile; since buckwheat is high in arginine and lysine, it has the power to increase the protein value of cereal grains and beans consumed that same day.

You can purchase Buckwheat by the bag here.

Superfoods also have organic buckwheat here.

5. Quinoa – Like buckwheat, quinoa is a gluten-free, low GI seed that contains almost as much protein as the best beans and legumes (often as high as 14 percent). It is also a good source of dietary fiber, phosphorous, iron and magnesium and makes a great substitute to rice or couscous. Red organic quinoa can be found here or at Wellness Warehouse.

6. Spinach – While spinach is famously high in iron, it also contains generous quantities of protein – sometimes up to 13 percent, although this figure varies wildly based on leaf quality. Spinach is extremely versatile (it can be added to pasta, salads, soups, casseroles and even pizzas), so there are many ways to disguise its unattractive taste.

7. Peas – Peas contains eight percent protein, making them one of the best common vegetable sources after spinach. Peas are also a good source of vitamin A and iron and are easy to incorporate into many meals.

8. Corn – Corn on the cob is high in protein and calories, making it a good food to eat before exercising, provided you buy organic corn, especially in the United States. 

9. Brussels sprouts – Sprouts are rich in protein and vitamin C and are a good weight loss food due to their low calorie and fat levels.

[Source] 

  Vegetarian and Pescatarian Protein Rich Foods 

[Source]

The Key Is A Balanced Eating Plan

As with anything, the key is balance and protein intake is no different. [2]

Let your body guide you and keep in mind the daily Recommendations to consume in moderation, even something as beneficial as protein.

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