Protein: The Best Sources and When Supplementation Is Beneficial
Quelle: VIDEOELEPHANT (Glomex)
Protein is an essential nutrient for tissue building and repair, enzyme and hormone production, and muscle maintenance. It can be obtained from animal and plant sources. Animal proteins are considered complete as they contain all essential amino acids. Lean meats like chicken, turkey, lean beef, and pork are good options. Fish and seafood like salmon, sardines, tuna, shrimp, and eggs are also high-quality protein sources. Milk, yogurt, and cheese provide not only protein but also calcium. Plant proteins may contain one or more limiting amino acids, but in combination, they can provide all essential nutrients. Good sources include beans, lentils, chickpeas, and peas. Nuts and seeds like almonds, cashews, chia seeds, and flaxseeds, as well as whole grains like brown rice, quinoa, oats, and wheat, are also rich in protein. Soy products like tofu, tempeh, and textured soy protein are also included. Protein supplementation is not necessary for most people but can be beneficial in certain cases, e.g., for athletes and individuals engaging in intense physical activities, older adults, or individuals with restricted diets.