Do you suffer from the fatigue that comes over you at the end of a long, hard day? Are you striving to achieve the perfect body and strong health, but feel frustrated because you do not know where to start in choosing the optimal protein sources?

In a world full of conflicting information and wrong advice, choosing the right protein sources for you can be a big challenge, as you find yourself amid increasing noise about what is the best and worst source of protein.

Did you know that some traditional guidelines may have misled you that some sources of protein are healthy and beneficial, when in reality they are nothing more than sources that are harmful to your health and a waste of your time and efforts?

Therefore, we are with you here in this article to embark on a journey of learning about protein and its types, explore the best and worst sources of protein that you can meet or hear about, and pull back the curtain on the common choice mistakes that many women make when choosing protein sources, to put you on the right track to achieve your health and beauty goals with confidence and knowledge.

Let's rise together to a new level of nutritional awareness and healthy nutrition, and start this wonderful adventure.

What is Protein

Protein is one of the main nutrients your body needs, as it is the basic material for building cells and tissues, including muscles, bones, skin, and even hair. Protein is also a source of energy that cells rely on in the absence of sugars, in addition to their role as enzymes and hormones that perform essential functions for various body functions systems.

Protein consists of long chains with specific shapes of amino acids. Hundreds and even thousands of these amino acids are linked together to form protein chains in a process called protein synthesis.

These amino acids, in turn, consist of oxygen, carbon, nitrogen, and hydrogen atoms. Some of them also contain sulfur. 20 types can be linked in different shapes and numbers to give the protein structure and function. These amino acids are divided into:

• Essential amino acids: These are acids that the body cannot manufacture independently, but must be obtained from food.
• Non-essential amino acids: These are nine amino acids that the body can produce on its own and does not depend on food to obtain them.

Protein Types

Proteins can be classified into two basic groups, each of which has a set of characteristics that distinguish it from the other, which are:

Animal protein

Animal protein, also known as complete protein, is found in animal products and animal-derived food sources such as meat, eggs, and dairy products.

This type of protein is characterized by the fact that it contains all the essential amino acids that your body needs to grow, repair, and maintain its tissues. Animal protein also contains a variety of vitamins and other minerals that are important for your body’s health and growth.

In addition, this type of protein has a high biological value, which means that it is effectively absorbed and utilized by the body, and this is what supports and ensures the fulfillment of the vital roles of protein in the body.

However, animal protein must be consumed in a balanced manner within the framework of individual nutritional needs, and it is recommended to diversify animal protein sources to ensure obtaining all important nutrients for the body.

Plant protein

Plant protein, also known as incomplete protein, is the protein usually found in plant foods. The reason for its name is that it lacks one or more of the essential amino acids such as methionine, lysine, and tryptophan, which are found in low quantities in some plant foods containing proteins.

However, eating plant protein is considered a healthy option, because plant protein sources contain many other nutrients that are important for the health of your body, such as vitamins and minerals, in addition to plant fibers, which regulate bowel movement and make you feel full and satiated, thus avoiding overeating.

However, consuming plant protein alone can expose your body to a decrease in the level of production of some proteins in the body, as a result of a decrease in the amount of some essential amino acids coming into your body and involved in the process of synthesizing these proteins.

Best Natural Protein Sources 

There are many natural sources of protein, whether animal or plant, whose names are prominent today in the world of nutrition. However, some of them still have some characteristics superior to others, which makes them the best.

Here are some of the best natural sources of protein that you can rely on:

Lean red meat

Lean red meat is one of the best natural sources of protein, thanks to it containing complete proteins with amino acids, which provides your body with the opportunity to make all the structural and functional proteins it needs.

In addition to protein, lean red meat also contains many vitamins such as vitamin B6 and vitamin B12, and minerals such as iron and zinc, which work with protein to strengthen your body and protect you from many diseases such as iron deficiency anemia.

The amount of protein found in this red meat, which varies almost insignificantly between different types of red meat (veal, lamb, etc.), is estimated at 21 grams of protein in every 100 grams of red meat.

Chicken breast

Chicken breast is distinguished as a major source of animal protein, thanks to its high percentage of protein, which is estimated at 23 grams in every 100 grams of chicken breast. This makes it the first choice for women who want to follow a high-protein, low-calorie diet.

Relying on chicken breast allows your body to build muscle and reduce its fat percentage while you practice bodybuilding and other different types of sports.

Chicken breast contains, in addition to protein, many nutrients such as selenium, zinc, and many vitamins that make it a complete source of protein for better health.

Seafood

Seafood contains a wide spectrum of amino acids essential for the process of building protein in the body, in addition to heart-healthy unsaturated fatty acids such as omega-3 acids, which makes it a good choice for cardiovascular patients looking for suitable and healthy sources of protein.

These foods are also characterized by containing large amounts of iodine, which is necessary for the functioning of the thyroid gland, and vitamin B12, which is necessary for the production of red blood cells in the body.

The amount of protein found in these seafood, such as tuna and salmon, is estimated at 25 grams of protein per 100 grams.

Legumes

Legumes are one of the richest sources of plant protein, and an excellent source of fiber and other nutrients such as folate, zinc, iron, magnesium, copper, and potassium, which enhance heart and bone health, regulate bowel movement and the feeling of fullness, and build muscle.

Some legumes, such as chickpeas, are especially important among legumes for their protective role against some types of cancer, such as colon cancer and breast cancer.

The protein content of legumes also varies significantly, as one cup of lentils contains 18 grams of protein, while one cup of peas contains about 8.4 grams of protein.

Oats

Oats are considered an excellent source of plant protein, as they contain a high percentage of protein, estimated at 11 grams of protein in one cup of oats.

Oats also contain multiple sugars and are an easy-to-prepare ingredient that can be eaten separately or with a variety of healthy foods such as fruits or milk.

In addition, oats are low in calories, making them an important ingredient in many targeted weight loss and muscle-building diets.

Animal milk

Traditional animal milk, such as cow's milk and sheep's milk, is an important food that is rich in nutrients such as proteins, calcium, phosphorus, and vitamin B2, which makes it an essential nutrient for many vital processes in the body, such as the process of synthesis of structural proteins in the muscles, and the process of building bones, especially after menopause.

In addition, animal milk contains lactose, which contributes to supplying the body with energy, but it may be unbearable and digestible in the intestines of some people, which leads to deprivation of its benefits.

The amount of protein found in regular animal milk is estimated at 8 grams of protein per cup.

Eggs

Eggs are considered the basic food for all women who regularly go to the gym. They are one of the very common sources of animal protein, thanks to their high protein content. The amount of protein in one egg is estimated at 6.3 grams, in addition to their ease of preparation, as they can be eaten after boiling or frying and can be added to other foods to increase protein intake.

Eggs are also considered a complete source of protein that contains all the essential amino acids that the body needs, in addition to many vitamins, minerals, healthy fats, and antioxidants.

Almond

Almonds are known to be one of the foods rich in proteins, healthy fats, vitamins, fiber, and minerals such as magnesium and manganese, which makes you feel full for a long time after eating them as a small meal. Almonds also play a role in reducing heart risk factors such as regulating cholesterol and blood pressure.

However, it is best to be careful not to eat too much of it because it contains a high percentage of calories that may cause weight gain.

Quinoa

Quinoa is considered one of the main sources of plant protein, as it is considered a complete plant protein source that contains all nine essential amino acids, which the body cannot manufacture, but rather depends on food to provide them.

In addition, quinoa contains many minerals such as magnesium, phosphorus, and copper, which makes it a suitable food for vegetarian women who do not eat animal proteins.

The protein content in each cup of cooked quinoa is about 8 grams of protein.

Worst Protein Sources 

Some protein sources are classified as the worst, due either to their low protein content, which makes you need to consume large quantities of them to get a little protein or because they contain some unwanted ingredients that can negatively affect your health.

Here are some examples of the worst sources of protein that you should handle with caution:

Sausages and salami

Both sausages and salami are considered among the worst sources of protein that you can choose because they contain a group of ingredients and elements that negatively affect health and reduce the benefits of the protein contained in them.

These elements include the following:

• Saturated fats and cholesterol: Sausages and salami contain a high percentage of saturated fats and cholesterol, which constitutes one of their main problems, as eating large quantities of these foods to obtain protein leads to high levels of harmful cholesterol in the blood, which in turn increases the risk of heart disease and blood vessels.
• Sodium: Sausages and salami are characterized by their high content of sodium, which is the element usually found in salt. As is known, consuming excessive amounts of sodium can lead to increased blood pressure and the resulting increased risk of heart disease and strokes.
• Improved materials: Improved materials are used in the manufacture of sausages and salami to improve the flavor, appearance, and shelf life. However, these materials may contain chemical compounds that are harmful to health and are linked to an increased risk of carcinogenic diseases.

Protein bars

Protein bars are generally considered a poor source of protein because they contain a high percentage of sugars and fats and a very low percentage of protein. Protein bars are manufactured with ingredients such as caramel, nuts, added sweets, and hydrogenated oils, and the combination of these ingredients together makes these bars a source of high in calories and unhealthy fats and low in protein.

It has been found that the amount of protein provided by protein bars is often insufficient to meet the daily protein needs of the body, which makes relying on them as the main source of protein in the diet a bad choice and a waste of money and time.

Butter

Some women resort to eating butter thinking that it is one of the good sources of animal protein, but the reality is the opposite, as butter contains a high percentage of fat compared to a very low percentage of protein, which is estimated at 1-2%, which is a very small amount.

However, butter is still a great source of other nutrients such as vitamin A and vitamin E, but if you are looking for a rich source of protein, it is better to stay away from butter and choose from other protein sources.

Plant-based milk

Plant-based milk alternatives, such as almond milk, coconut milk, and cashew milk, are known for their low protein content compared to animal milk products. Regular cow’s milk, as we mentioned previously, contains about 8 grams of protein in one cup (240 ml), while the same cup of alternatives of plant-based milk contains only 1-4 grams of protein.

Milk alternatives also contain a low percentage of essential amino acids that the body needs to carry out the protein synthesis process within it.

In addition, these milk products contain additives such as added sugar, hydrogenated oils, and preservatives, making them undesirable sources of protein.

Recommended Amount of Protein

Although protein is an important nutrient to eat, that doesn't mean you should eat large amounts of it every day. The amount of protein you should get from various protein sources depends on several factors, including your weight, age, and health condition.

But in general, most healthy adult women need approximately 0.8 grams of protein for every 1 kilogram of their weight. This means 45 grams of protein per day for an average-weight adult woman.

However, your need for protein may be higher if you are a physically active woman, pregnant or breastfeeding, or recovering from certain injuries or surgeries.

A 2020 study also found that older women need more protein to maintain and build their muscles.

Excessive Intake of Protein Harmful Effects

Consuming high amounts of protein for long periods from natural protein sources or supplements can cause some long-term health damage.

Here, dear, are some of the potential harms of consuming protein in excessive quantities:

• Stress on the kidneys: Consuming large amounts of protein increases the burden on the kidneys by processing the end products of protein metabolism, which may cause an increased risk of kidney problems such as kidney stones and deterioration of kidney function.
• Digestive disorders: Excessive reliance on protein sources leads to some disorders in the digestive tract, such as bloating, gas, and constipation.
• Calcium deficiency: Eating excessive amounts of protein can lead to increased excretion of calcium in the urine, which in turn leads to a lack of calcium in the body, which increases the risk of osteoporosis and other bone diseases.
• Bad breath: Excessive consumption of protein, especially protein from animal sources, leads to the appearance of bad breath, as a result of the breakdown of proteins in the mouth.
• Liver load: The liver normally processes proteins within it into compounds that the body can eliminate more easily, but consuming a large amount of protein sources can put additional stress on the liver and cause it to have an increased workload.

Common Mistakes When Choosing Protein Sources

Many women make some common mistakes when choosing protein sources, which prevents them from making the best use of it.

Here we will mention some of these common mistakes:

• Heavy reliance on animal protein sources: Many women tend to rely heavily on meat, fish, and poultry as main sources of protein and completely ignore vegetable protein sources.
• Paying attention to quantity and ignoring quality: Most women focus on increasing the amount of protein they eat without paying attention to the quality of the source. When choosing plant sources of protein, it is preferable to resort to sources that contain all essential fatty acids, while when choosing animal sources of protein it is preferable to resort to sources that are low in fat and calories. .
• Ignoring personal dietary restrictions: Many women make this mistake, as you must take into account any personal dietary restrictions that you are subject to, such as allergies, a vegetarian diet, or any other diet specific to you, to choose protein sources that are compatible with your individual nutritional needs. 

After this article, we invite you to pay attention when choosing your protein sources. To achieve strong health and a balanced lifestyle, we must be aware of our individual nutritional needs and make smart decisions when choosing protein sources.

Investing in our health is the best investment we can make to live an active, energetic life, and choosing healthy protein sources is one way to reach the best version of ourselves.

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FAQs about Natural Protein Sources

- What fruits are rich in protein?

Many fruits can be considered good sources of protein, including avocado, guava, jackfruit, and apricots.

- Do potatoes contain protein?

Potatoes are considered a nutritional wealth because they contain 8 grams of protein per grain, in addition to many other elements such as potassium, fiber, folic acid, and others.

- How much protein is in a tablespoon of peanut butter?

One tablespoon of peanut butter contains 25 grams of protein, making it a high protein source compared to other plant sources.

- Does eating too much protein cause cancer?

Studies recently conducted by the World Health Organization showed a link between eating animal protein and cancer in the long term, due to toxins found in the animal feed that enter our bodies when we eat meat.

Written by: Elssy Karash

Translated by: Ph. Marah Mohamad

Sources:

healthline 

Harvard Health 

Medical News Today