Proteins Facts

https://thebalancednutritionist.com/facts-about-protein/

Facts About Protein From a Registered Dietitian Learn the basics about protein, what it is, where to find it, and how much you need. Plus, debunk common myths about this essential nutrient!

https://tyemedical.com/blog/10-protein-myths-to-leave-behind-for-good/

​ 10 Protein Myths to Leave Behind for Good Protein is an essential nutrient for muscle health and more. But how much do you actually need? Can you eat too much? TYE Medical dives into common protein myths and the science that debunks them.

Nuts and seeds
"Nuts and seeds are protein powerhouses that also contain fiber and healthy fats," says Greene. "These vegan sources of protein can be added to meals or enjoyed alone as a protein-rich snack."

Eating nuts every day not only provides you with the best proteins but also has other health-promoting benefits like potentially helping your heart and inflammation.

To choose a few for your next trail mix, some high-protein nuts include peanuts and walnuts. For seed options, add in some h**p seeds or flax seeds.

Chicken breast
Each part of the chicken provides different amounts of protein. Young suggests that the chicken breast is where you get the best overall benefit.

"Chicken breast is a lean source of protein and is easy to prepare," says Young. "You can enjoy it grilled over greens or paired with a whole grain like brown rice and vegetable. It's also very filling and will keep you satisfied for hours."

Wild seafood
Wild seafood includes fish caught in their natural habitats, such as in rivers, lakes, or oceans. Greene advises that seafood in general is a food category that is rich in brain nourishing nutrients such as iron, b vitamins, and zinc.

"In addition to a variety of essential vitamins and minerals, fish and shellfish are excellent sources of protein and many contain omega-3 fatty acids."

Fatty fish
"Fish is a very good source of protein, which helps you feel full as well as regulate growth," says Young. "Yet, it is also rich in omega 3 fatty acids which can prevent blood clots and fight inflammation."
Young suggests including eating salmon in your realm of fatty fish. You can also get your intake best proteins from other oily fish like sardines and tuna.

Eggs
"Eggs are the most underrated source of protein," says Greene. "In addition to 6 grams of protein per egg, they contain energy-boosting vitamin B12, brain nourishing choline, and thyroid supporting selenium."

Both the egg yolk and the egg whites contain a great deal of protein. If you're looking for lean proteins, you can stick to just the egg whites.

Protein is an essential macronutrient that is made up of amino acids, the compounds that help build muscle, make hormones, and even break down food. There are nine "essential" amino acids that your body doesn't produce and that you must consume from food to get a proper intake.

The base amount of protein your body needs depends on your weight, as the recommended dietary allowance is 0.8 grams per kilogram of body weight. If you're trying to gain muscle, consuming between 1.2 to 2.0 grams of protein per kilogram of body weight of protein daily is ideal.