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.

Five Healthy Foods That Are Packed With Vitamin C

Vitamin C is well known for its ability to boost the immune system and help fight off the common cold. Promising new research also shows that it may be effective at preventing heart disease, minimizing the risk of cancer, and stabilizing blood sugar levels. With so many benefits, it makes sense to add this essential nutrient to your diet.


If you are like most people, you probably immediately think of oranges when you think of good sources of vitamin C. Although oranges are a fantastic source of vitamin C, you may be surprised to learn that there are many other fruits and vegetables that are even higher in this well-known vitamin. The following list takes a closer look at five healthy foods that are positively packed with vitamin C:

pimientos_4_colores1. Bell peppers. Both red and green bell peppers are excellent sources of vitamin C. Red peppers have slightly more vitamin C than green peppers. However, both are a great option if you are looking for a way to boost your intake of this particular vitamin. Try slicing them up into strips and dipping them in salad dressing for a healthy snack.

pg271002_012. Broccoli. If you are looking for a low-calorie way to meet your daily vitamin C requirements, broccoli could be the perfect solution. Try steaming this healthy vegetable in your microwave and sprinkling it with a little bit of salt and pepper for a delicious, healthy treat.strawberries

3. Strawberries. Snacking on strawberries can be a great way to increase your vitamin C intake. These bright red berries have countless health benefits, making them a great addition to any balanced diet. The only downside to strawberries is that they can spoil rather quickly. Fortunately, you can get the same health benefits from frozen berries as you can from fresh berries. Try having a bowl of frozen strawberries with a little bit of sugar sprinkled on top for dessert instead of cake or cookies.

easy-kale-recipes-400x4004. Kale. Years ago, kale was best known for being a salad bar garnish at local steakhouses. These days, however, it is considered to be a superfood. More and more people are getting on board with eating this leafy green vegetable. It is incredibly rich in vitamins and minerals, including vitamin C.

One fun way to incorporate more kale into your diet is by making Kale chips. All that you have to do is remove the stems from the kale and tear the rest of the leaves into small pieces. Place them in a single layer on a baking sheet and spray them with olive oil. Sprinkle a little bit of salt on them and bake them in an oven until the edges start to turn brown. When you take them out, you will have crisp, delicious treats to snack on.

p1_015. Pineapple. If vegetables aren’t your thing, you can also get more vitamin C by eating pineapple. This tropical fruit is not only an excellent source of vitamin C but also is high in bromelain, a digestive enzyme that makes it easier to digest protein. It has also been shown to reduce inflammation, making pineapple a great choice if you suffer from any inflammatory health conditions.

These five foods are all fantastic sources of vitamin C. Don’t feel like you are limited to eating oranges if you want to increase your vitamin C intake. Although oranges are traditionally associated with vitamin C, there are many foods that actually have a much higher vitamin content. Adding the foods on this list to your diet can help improve your health by ensuring that you are getting enough of this essential vitamin each and every day.