Talk about protein has been all the rage in recent years. Maybe you’ve turned to protein powders, high-protein meals, and plant-based proteins to help you get lean, develop muscle, and even possibly live longer, since some experts say having a healthy amount of muscle, proportionate to fat, is one of the keys to longevity.
For anyone, it’s smart to know how much protein to eat in a day. However, one major factor that dictates the effectiveness of the protein you eat is the quality of the protein.
As a registered dietitian, I love to explain that amino acids are essential building blocks for protein. Nine particular amino acids are considered essential because the body cannot produce them on its own—and meanwhile, they impact key physiological functions like muscle repair, hormone production and immune support…all essential needs, indeed.
The nine essential amino acids are:
- histidine
- isoleucine
- leucine
- lysine
- methionine
- phenylalanine
- threonine
- tryptophan
- valine.
A complete protein contains all nine essential amino acids. These can be found in animal-based sources, as well as some plant-based sources. Incomplete proteins lack one or more essential amino acids but can be combined with specific foods to create a complete protein source that provides all the essential amino acids needed by the body.
Whether you prefer animal or plant-based sources, the key is to find what feels best to your body. These are the top protein sources that can fuel and energize your journey toward optimal wellness, making them the perfect proteins—or super-close to perfect.
1. Eggs
Eggs are widely recognized as a nutritious source of protein. Eggs contain all nine essential amino acids the body needs and are considered a complete protein.
Eggs have many health benefits, according to a 2020 review found in Nutrients. The protein in eggs was demonstrated to support skeletal muscle health and protect against sarcopenia (muscle loss), as well as decrease appetite, which resulted in a reduction in the caloric intake from the next meal—and therefore, also resulted in weight loss.
One large egg provides about six grams of protein, as well as vitamins B12 and vitamin D, and minerals like iron, selenium, and zinc. These nutrients are important for supporting immune function, brain health, and red blood cell production.
I Ate Eggs Every Day for a Week—Here’s What Happened
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