Protein and Healthy Living Today

  Protein  DIETFIRE.NET

We need protein for the building and repairing of tissue in our body. Protein-rich foods also include essential minerals, such as iron, magnesium, zinc, as well as B vitamins.

Douglas Paddon-Jones, PhD, Associate Professor, The University of Texas Medical Branch says that proteins should make up about 20 to 25 percent of our nutritional intake.⁴

The following foods are good sources of protein:

Tofu, an example of a plant sourced protein.

• meat
• poultry
• fish
• eggs
• beans
• nuts
• quorn
• soya (includes tofu)

Nutritionists advise that the fat in meat should be trimmed and drained away after cooking. The skin should be removed from poultry.

For people who are not vegetarians, nutritionist advise we consume fish at least twice a week, preferably fish rich in omega oils, such as trout, fresh tuna, sardines, mackerel and salmon.

The canning process of tuna removes the essential oils, hence only fresh tuna is considered as an oily fish.

It is better for your health to grill, roast or microwave meats and fish, rather than frying them.

Vegans, who do not eat any foods from animal sources, may get their protein from nuts, seeds, soya, beans and quorn. Vegans may have to supplement their zinc and B12 vitamin intake as these foods are not rich in them.