The Best Sources of Protein for Every Diet

Protein is a crucial macronutrient that plays a key role in building and repairing tissues, producing enzymes and hormones, and supporting immune function. It is also a vital component in muscle development and maintaining healthy skin, hair, and nails. The human body does not store protein like it does carbohydrates or fat, meaning it is essential to consume an adequate amount each day to support these critical functions. Here, we look at the best sources of protein for a wide variety of dietary requirements.

 

How much protein do adults need?

According to NHS guidelines, the average adult needs around 0.8 grams of protein per kilogram of body weight per day. This means that for a person weighing 70 kg (about 11 stone), their daily protein requirement would be around 56 grams. However, individual needs may vary depending on factors such as age, physical activity, and health conditions. Active people, athletes, pregnant or breastfeeding women, and older adults may need more protein to maintain muscle mass and support recovery.

 

Why protein is crucial for our bodies

Proteins are made up of amino acids, which are often referred to as the building blocks of life. Of the 20 amino acids, nine are considered essential, meaning the body cannot produce them on its own, and they must be obtained from your diet. Protein is involved in a wide variety of bodily functions, including:

• Muscle repair and growth: Protein helps repair and build muscle tissues, making it especially important for athletes and those who engage in strength training.
• Immune system function: Antibodies, which help defend the body against pathogens, are made of protein.
• Enzyme production: Enzymes, which facilitate chemical reactions in the body, are primarily made from proteins.
• Transport and storage: Protein helps transport nutrients throughout the body, including oxygen (via haemoglobin) and other essential molecules.

 

Best sources of protein for a balanced diet

Protein can be found in a variety of foods, whether you follow a meat-based, vegetarian, or vegan diet. Here are some of the best sources across different dietary requirements:

1. Animal-based protein sources

For those who consume animal products, these are some excellent sources of high-quality protein, meaning they provide all nine essential amino acids:

• Chicken and turkey: Skinless poultry is a lean source of protein, perfect for muscle-building and weight management.
• Beef: Lean cuts such as sirloin and tenderloin provide high-quality protein and are rich in iron, a mineral vital for oxygen transport in the blood.
• Pork: Pork tenderloin and loin chops are lean cuts with an excellent protein-to-fat ratio.
• Eggs: Eggs are often referred to as the “perfect” protein due to their amino acid profile. They are highly digestible and versatile.
• Dairy products: Milk, cheese, and yogurt offer a good amount of protein along with calcium, which is essential for bone health.

2. Fish and seafood

Fish and seafood are brilliant sources of protein and are often lower in fat compared to other animal proteins. They also provide omega-3 fatty acids, which are essential for heart health.

• Salmon: Rich in omega-3 fatty acids and protein, salmon is an excellent choice for supporting overall health.
• Tuna: A lean fish with a high protein content. Tinned tuna is a convenient and affordable option.
• Cod and haddock: These white fish are mild in flavour and low in fat, providing a solid protein boost.
• Shrimp and prawns: These are high-protein, low-fat seafood options that can be incorporated into a variety of dishes.

3. Plant-based protein sources

For vegetarians and vegans, there are numerous plant-based protein options that provide the building blocks needed for health and muscle maintenance.

• Legumes: Lentils, chickpeas, and various types of beans (such as black beans and kidney beans) are packed with protein and fibre, making them excellent staples in plant-based diets.
• Tofu and tempeh: Both tofu and tempeh are made from soybeans and are rich in protein. Tempeh is particularly high in protein, and also provides beneficial probiotics.
• Seitan: Also known as wheat meat, seitan is a high-protein meat substitute that is rich in gluten, so it is not suitable for those with coeliac disease or gluten sensitivity.
• Quinoa: This pseudocereal is one of the few plant-based foods that is a complete protein, containing all nine essential amino acids.
• Edamame: These young soybeans are an excellent source of protein, fibre, and antioxidants.
• Peanut butter: While also high in fat, peanut butter provides a good amount of protein and healthy fats, making it a great snack or addition to smoothies.
• Chia seeds and hemp seeds: These tiny seeds are packed with protein, fibre, and omega-3 fatty acids, making them ideal for smoothies, yogurt, and baking.

4. Vegetables and leafy greens

While vegetables are slightly lower in protein than other food groups, there are still many nutrient-dense options that contribute to your daily protein intake, particularly when consumed in large quantities.

• Spinach and kale: These leafy greens contain more protein than most other vegetables and are rich in vitamins and minerals.
• Broccoli and Brussels sprouts: Both are high in protein and also packed with fibre, vitamins, and antioxidants.
• Peas: Green peas contain a decent amount of protein and are easy to incorporate into soups, salads, or as a side dish.

 

Considerations for specific dietary needs

• Gluten-free diet: For individuals avoiding gluten, many protein-rich foods such as chicken, fish, eggs, legumes, and quinoa are naturally gluten-free.
• Dairy-free diet: If you’re lactose intolerant or follow a dairy-free diet, you can still get plenty of protein from plant-based sources like lentils, tofu, quinoa, and hemp seeds.
• Allergen avoidance: If you have allergies to certain foods, be mindful of protein sources that might contain common allergens. For instance, peanuts and soy can trigger reactions, so opt for alternatives like sunflower seeds or chickpeas if necessary.

 

Protein is a crucial part of our diets

Protein is a key nutrient that supports a wide variety of bodily functions, from muscle repair to immune system function. With so many diverse sources available, there’s no shortage of options for people following different dietary preferences and requirements. Whether you eat meat, follow a plant-based diet, or need to avoid specific allergens, there is a protein-rich food for everyone. Be sure to incorporate a variety of these sources to ensure you are getting all the essential amino acids and other nutrients your body needs for optimal health.