Top Food Sources of Protein

Protein is built from building blocks called amino acids. These amino acids are needed by tissues of our body so that it can fix broken tissues and build up more tissues for the muscles to be strong. They also coordinate biological processes between different cells, tissues, and organs. In addition, proteins are needed by the immune system which helps the antibodies grow and fight off foreign particles such as bacteria and viruses. Proteins also help keep our metabolisms running, our energy up and our blood sugar levels stable.

Furthermore, research also shows that including a source of protein at breakfast along with a high-fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day Protein has a lot more uses in our body, but to put it simple, the protein found in our food is used by every part of our body to develop, grow and function properly. Protein is found in both plant and animal sources of food. Here are the top food sources of protein:

Dairy Products

sources of protein

Milk, cheese, and yogurt are balanced sources of protein, fats, carbs, vitamins, and minerals. Milk and cheese contain rich amount of calcium, phosphorus, magnesium, zinc, vitamin A, vitamin B12 and vitamin B2. Yogurt, on the other hand, is full of beneficial probiotics which help in the digestion and the absorption of nutrients. These protein-rich dairy products provide a good amount of protein per serving and help promote nutrient absorption and supply medium-chain fatty acids that boost energy levels and help lower cholesterol.



Nuts are a healthy snack that contains not only protein but also antioxidants, unsaturated fatty acids, and fiber. Nuts like almonds also contain vitamins such as riboflavin and minerals such as magnesium which help protect your heart from cardiovascular disease, reduce inflammation, support cognitive function, and control blood sugar levels. Some of the healthiest nuts are Almonds, Cashews, Peanuts, Hazelnuts, and Walnuts.



Eggs are one of the least expensive sources of protein. They contain all nine of the essential amino acids that we need to get from our food. More than half the protein of an egg is found in the egg white along with vitamin B2. Eggs are also rich in biotin, which helps improve protein absorption. In addition, eggs are also great sources of vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients. This protein-rich food is an important and versatile ingredient for cooking and it is easy to be creative in adding them to your diet.



Salmon is one of the most nutritious foods on the planet. Six ounces of wild salmon has about 34 grams of protein and is naturally low in sodium, and contains only 1.7 grams of saturated fat. It is also an excellent source of omega-3 fats, a type of fat that’s especially good for the heart. This delicious, versatile and widely available fish can be a great addition to a high-protein diet.



Dubbed as the healthiest grains on the planet, oats are among the best sources of protein. This healthy breakfast staple a good source of carbs and fiber. They are also loaded with important vitamins, minerals, and antioxidant plant compounds. No wonder oats are popular breakfast meal.

Lean Meat

lean meat

Lean meat is among the top sources of protein, making it an excellent high-protein food option that can easily be added to healthy lunch and dinner recipes. In addition to a good amount of protein, lean meat is also an excellent source of zinc, iron, and vitamin B12.



Beans are an excellent source of both protein and fiber which keep you feeling full for hours. The protein and fiber duo found in beans also help the body absorb nutrients and release acids into the bloodstream, which makes you feel energized and helps to cleanse your digestive tract

Eating food which are good sources of protein has a number of health benefits, so always have some of these protein-rich food ready during every meal.

Reasons Why Eating Breakfast Is Important

Eating breakfast breaks the overnight fasting period. It raises the body’s energy level and restores the blood glucose level to normal after the overnight fast. It also provides other essential nutrients to keep your energy levels up throughout the day.  It is an important meal because it influences how we perform physically and mentally. It also helps you burn calories because it kick-starts your metabolism.


Eating Breakfast Helps You Stay Healthy

Studies have found a link between eating breakfast and good health. Breakfast provides a significant proportion of the day’s total nutrient intake and offers the opportunity to eat foods fortified with nutrients such as folate, iron, B vitamins, and fiber. Eating breakfast also contributes to better memory and concentration, lower levels of bad cholesterol, and lower chances of getting diabetes, heart disease, and being overweight. With the right food for breakfast, you can gain the essential vitamins, minerals, and other nutrients to maintain health and vitality. Studies also found that people who eat breakfast have more nutritious diets than people who skip breakfast. They also have better eating habits as they are less likely to be hungry for snacks during the day.

Keeps You Happy And Energized Throughout The Day

The foods we eat are intrinsically linked to our moods. A good breakfast will make you less grumpy during the day because eating in the morning gives the body the essential boost to get you going. Our bodies need the energy to function, and that energy comes from food. Breakfast also gives you the energy you need to get things done and helps you focus at work or at school. When you eat in the morning, the food kick-starts your body chemistry which gets you feeling energized and ready for the day. On the other hand, if you don’t eat, you won’t feel so great.

Helps Control Appetite

If you don’t eat breakfast, you’re much more likely to end up snacking throughout the morning, which could pile up the unhealthy calories. Without the extra energy that breakfast can offer, some breakfast skippers feel lethargic and turn to high-energy food and drinks to get them through the day. Studies show that breakfast skippers take snack more often, eat more sugary, high-fat snacks, drink more soda, are more likely to overeat at night, and are more often overweight or obese than breakfast eaters.

eating breakfast

Helps You Stay Focused

Whether we are at work or simply getting on with our daily routines, eating breakfast helps us feel more focused for the day. Eating food in the morning not only fuels the body until lunchtime but actually gives your brain the essential energy to function and focus better on tasks. Researches show that students who eat breakfast do better in school. Another study shows that breakfast eaters are more productive at work, have better problem-solving skills, and increased mental clarity than those who skip breakfast. There’s nothing worse than being constantly aware that you are hungry and counting the minutes until lunchtime.

Reasons Why We Skip Breakfast

Not having readily available breakfast foods in the house, not having enough time to prepare, being too tired to even bother making breakfast and spending extra time in bed in the morning are some of the most common reasons why we skip breakfast.

Best Breakfast Foods

As important as eating in the morning is, you might be doing more harm than good if you pick the wrong foods. Whether you’re looking to lose weight or just maintain blood glucose control, eating the right breakfast foods is key. Any healthy food can be a good choice.  But the best breakfasts are low in carbs and fat, and high in protein and fiber. Breakfast that has protein added in it is what creates that satiety and prevents snacking later on.