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4 Essential Animal-Based Protein Sources

Animal-based protein sources are important to ensure the body has the right amount of amino acid. Protein is all over the body from the muscles down to the hair and skin. Protein is made up of 22 amino acids and it is important to have all 22 to ensure the body’s health structure. The body can’t produce 9 amino acids out of those 22 so they need to come from what people eat. That is where essential animal-based protein sources come in. In order to supply your body with the right amount of protein, then you must be aware of the right food sources.

Animal-based protein sources your body needs

When it comes to animal-based protein sources you have poultry, pork, beef, fish, eggs, and dairy products. All these consumables are great sources of protein. However, it is important to remember that there are key differences between these protein sources in how they affect the body.

Let’s get started with the list.

Lean poultry meat

One serving of 100 grams of chicken or turkey breast provides the body with 30 grams of protein. Lean poultry meat is a great source of protein may it be chicken, turkey, or quail. Darker-cut meats from the chicken have more calories compared to lighter cuts. It is also advisable to take out the skin or at least consume it at a minimum. Chicken breast is considered one of the healthiest meats humans can consume. Other than protein, a serving of chicken breast comes with core vitamins including potassium, iron, calcium, and vit D. Lean poultry meat is also a good addition to your diet if you want to lose weight.

Egg whites

animal-based protein sources
egg whites – Photo by Rasa Kasparaviciene on Unsplash

Another animal-based protein source from poultry. Eggs from chicken and turkeys contain a lot of protein, iron, vit b12, and folic acid. One egg white contains only 0.5 grams of fat and gives the body 3.5 grams of protein. With all these nutrients, there are people who go into egg diets wherein they only consume eggs, leafy greens, whole grains, water, and anything low-carb. However, an egg doesn’t provide all the nutrients the body needs, which is why it is important to pair it with something else. Most people when being conscious of their health consume egg whites boiled. But actually, another great way to serve and eat breakfast is to mix it in with other healthy ingredients. For example, you can cook an omelet in olive oil and then throw in some veggies and lean meat.

Plain Greek yogurt

animal-based protein sources
plain greek yogurt – animal-based protein sources

When it comes to dairy animal-based protein sources, plain Greek yogurt is a great option. A cup of non-fat plain Greek yogurt contains 13 to 20 grams of protein. Compared to full-fat Greek yogurt, plain Greek has a minimal amount of cholesterol. If you want to add more nutrients to your body, then you can mix in fruits and some nuts when eating plain Greek yogurt.

Low-fat milk

animal-based protein sources
mason jar filled with milk – Photo by Nikolai Chernichenko on Unsplash

Another great dairy animal-based protein source is low-fat milk. Just like plain Greek yogurt, it has a lot of protein and not many calories. 1 cup of 1% low-fat milk has 8 grams of protein. In the United States, 3 cups of milk are recommended for adults by the national dietary guidelines. So that’s 24 grams of protein per day.

There are more essential animal-based protein sources highly recommended by experts and don’t limit yourself to just these 4. It is important to keep in mind that protein, is just one vital nutrient your body needs and there are other more you can get from different food. Also keep in mind that if you hope to burn fat and improve your overall health, your diet should be accompanied by daily workouts and a healthy lifestyle.

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