Protein: Best Sources
Protein is an essential macronutrient that’s responsible for rebuilding and repairing the tissues. Amino acids, the building blocks of protein, are the foundation to all of the structures in the body, including every single one of your 50-100 trillion cells. Having an adequate intake helps with weight loss, muscle growth, moods, hunger and craving control, hormone production, energy and digestion (just to name a few).
I encourage you to include one of the following protein sources into every meal and/or snack to keep your blood sugar stabilized throughout the day and body functioning optimally:
Grass-fed collagen - collagen is the most abundant protein in the human body. It is essentially the "glue” that holds together different structural units from the bones and joints to muscles and tendons. Unless you are drinking bone broth on a regular basis or eating salmon with the bones, you are not getting collagen protein via your diet. Here’s why: humans primarily eat muscle meat, i.e. filet of fish or chicken breast, and collagen comes from the bones.
I recommend sipping on a cup of bone broth a day or adding grass-fed collagen protein powder to your smoothies in the morning. Including more collagen into your regime will help fight fine lines and wrinkles, keep your bones strong and strengthen your hair, skin and nails!
Pasture-raised eggs - eggs are a nearly perfect food, containing every nutrient except vitamin C. The trick is that you have to eat the yolk - this is where up to 75% of the nutrients lie, especially fat-soluble vitamins A, D, E and K.
When sourcing eggs, always look for pasture-raised and organic. This ensures hens had daily access to sunshine and exercise (on the pasture) and were eating their natural diet of grasses, grubs, bugs and worms. The “organic” label indicates that the mix of grains they were fed, which may include soy and corn, was not genetically modified (an absolute must, in my opinion).
Wild fish - rich in omega-3 fatty acids and containing easily-absorbed nutrients that include amino acids (protein), B vitamins, selenium and iodine, wild-caught fish is one of the cleanest-burning protein sources available.
I recommend sourcing wild-caught, Alaskan or Pacific: salmon, cod, halibut, sardines or mackerel. These varieties are the lowest in toxins, including mercury, and contain a concentrated amount of anti-inflammatory, brain-boosting nutrients.
Sprouted beans - nutrients coming from plant protein can be harder to extract than animal sources and they are notoriously linked to symptoms such as bloating and gas. The solution: sprout them! The sprouting process breaks down some of the hard-to-digest phytic acid and unlocks essentially enzymes that aid in the digestive process.
Sprouting requires an 8-12 hour soak of dried beans, followed by a rinse and daily tending to in a colander until you notice a sprout starting to form. If this process, which typically takes 2-4 days, sounds like too much work, you can now source already sprouted beans, grains, nuts and seeds online or at your local health food store - easy peasy.
Sprouted beans are great addition to salads and soups, and when tossed with avocado oil and sea salt, then roasted, they make a deliciously crunchy snack option!
Hemp seeds - hemp seeds are one of the few sources of “complete” plant-based proteins meaning that they contain all 9 “essential” amino acids. “Essential” amino acids are those that your body cannot manufacture on its own and need to be obtained from your diet.
Add hemp seeds, ground or whole, to a smoothie or sprinkle atop salads, soups or sautés for a healthy boost of protein, plus heart-healthy fiber.
Although your needs will vary based on gender, activity level and age, the average adult can benefit from including at least 50 grams of protein daily. This macronutrient satiates, stabilizes, boosts the metabolism and supports a lean, toned body. By including collagen protein or hemp seeds in your morning smoothie, a piece of fish or eggs on your lunch salad and sprouted beans in your evening soup, you will easily meet this requirement.