Protein is a major building block of the human body. Hair, skin, muscle, connective tissue, metabolism, and many chemical processes in the body are affected by or made up of protein. Protein itself is made up of amino acids. There are 20 necessary amino acids for protein, and the body produces only eleven. This means that we need to get the remaining nine from high protein foods. We need to consume them daily because the body doesn’t store them for later use.
Eating foods that are high in protein is the best way to get all of the protein, and by default amino acids, that you need. The United States Recommended Daily Allowances (USRDA) recommends eating 0.37 grams (about 0.013 ounces) of protein for every pound, or .8 grams (0.028 ounces) for every kilogram, of body weight. A 150-pound person (about 68 kilograms), for example, would theoretically need to eat about 55 grams (1.94 ounces) of protein per day.
An easier way to remember this rule is that between ten and 15 percent of the Calories you consume should come from protein, assuming you have a healthy diet for your body size and type. People who have kidney or liver disease should consult their health care professional to determine how much protein they should consume daily.
Eating protein high foods with a low amount of saturated fat is the healthiest way to meet your recommended daily amounts. Be sure to read labels when you are purchasing high protein foods. In general, the best high protein foods are meat, dairy, including milk, cheese and yogurt, and eggs. These are the most complete foods for essential amino acids. Fish is another example of a food with a high protein content.
Vegetarians or vegans can also achieve the recommended amount of protein with a bit more work. Since proteins found in plants do not always offer the full complement of amino acids found in animal products, it is necessary to combine high protein foods. Some foods high in protein include spinach, soy, and quinoa. Nuts, beans, legumes, and seeds also have a high protein content. Tofu and seitan are other options. Whole grains and brown rice have a small amount of protein, but when combined with beans and vegetables, the whole meal will offer the benefits of a full range of protein.