How Much Protein Do You Need?
Every person is different and needs an exact protein level unique to them. There are several factors that play a role in your required protein consumption like weight, gender, age, and activity levels.
According to the USDA, the recommended daily minimum intake of protein for adults who are at an average weight and activity level is 56 grams per day for men and 46 grams per day for women. However, these are considered to be minimum amounts, so they may be too low if you are very active, pregnant or ill. If a woman weighs 150 pounds, she should be consuming 75 grams of protein daily, and a man who weighs 180 pounds should be eating about 90 grams. Try to remember that experts recommend getting 20-30 percent of your overall calories from foods with protein.
Top Protein Foods
Vegetarian and vegan protein options that can still provide a good deal of amino acids include all types of beans and legumes, especially adzuki beans, mung beans and lentils; nuts and seeds such as almonds, flax, chia and hemp seeds; and unprocessed ancient grains like oats, buckwheat, amaranth, farro, and quinoa.Related: 7 Longevity Benefits of Eating Plant Protein
Vegetables have a high concentration of protein, especially considering how low in calories they are. Veggies that can help boost your protein intake include spinach, kale, broccoli, Brussels sprouts, and mushrooms.
There are numerous benefits of consuming protein powders like pea protein, cricket protein, and protein made from bone broth that offer more than just protein. For instance, bone broth also supplies collagen and glucosamine, which is great for the GI tract, joints, and skin.
For meats, the best forms of protein are grass-fed beef, organic chicken, and turkey, as well as wild-caught salmon.
Protein Health Benefits
Be careful when it comes to which types of proteins you consume, as restaurants and certain grocery stores sell conventional protein that is loaded with hormones, antibiotics, steroids and other chemicals that destroy your health.
Getting sufficient protein in your daily diet can help your cholesterol levels, rebuild muscle, help with brain function, and help fight diabetes.
Try keeping a food journal for a few days to see if you are getting the necessary amount of protein in your diet. Visit websites like nutritiondata.com to check the amount of protein in the food you are eating to alter your food intake to healthier foods.Related: 10 Fat-Burning Plant Foods That Have More Protein Than an Egg