FROM IMMUNE SUPPORT TO MUSCLE RECOVERY – PROTEINS ARE AN ESSENTIAL PART OF A HEALTHY DIET

Regular protein intake can improve overall health, help maintain a healthy body weight, and support muscle growth and repair.

PHOTO: Ilustracija

But are you sure you’re getting enough protein — and the right kinds?

Protein, along with carbohydrates and fats, is one of the three macronutrients essential for the body’s proper functioning.

Unlike carbs and fats, proteins are made up of amino acids — the building blocks of life — and are present in every cell of the human body.

Amino acids play a role in digestion, energy production, muscle building, and many other vital processes.

A lack of protein in the diet can lead to muscle loss, a weakened immune system, and even reduced bone strength.

It’s important to distinguish between essential and non-essential amino acids. Out of the 20 amino acids that make up proteins, nine are essential — meaning your body cannot produce them on its own and you must obtain them through food.

Consuming a variety of protein sources ensures you get all the amino acids your body needs.

Here are eight excellent sources of protein you should include in your diet:

1. PISTACHIOS

A delicious and nutritious snack packed with all essential amino acids. A 28-gram serving provides around six grams of protein and healthy unsaturated fats.

Pistachios are also a good source of fiber, vitamin B6, phosphorus, and copper — and they’re rich in antioxidants comparable to blueberries and oranges.

2. EGGS

Eggs are a convenient and complete source of protein, containing all essential amino acids.

One large egg provides about six grams of protein and nutrients such as choline, iodine, and vitamin D — perfect for quick meals from omelets to baked dishes.

3. LENTILS

Lentils are a true nutritional powerhouse, rich in protein, fiber, folate, potassium, and iron.

Half a cup of cooked lentils contains about nine grams of protein. When combined with grains, they form a complete amino acid profile.

4. CHICKEN

A popular source of lean protein, chicken is rich in vitamin B12 and choline.

A 3-ounce (85 g) serving provides around 26 grams of protein. Whether in soups or roasted dishes, chicken supports brain health and proper nervous system function.

5. GREEK YOGURT

An excellent source of protein, with around 20 grams per 200-gram serving, including all essential amino acids.

Greek yogurt can replace mayonnaise or sour cream in recipes and works great in smoothies or as a healthy snack with fruit.

6. FISH

Fish — especially fatty varieties like salmon and tuna — is rich in omega-3 fatty acids and protein.

A 3-ounce serving of salmon provides about 22 grams of protein. Regular fish consumption supports heart, brain, and mood health.

7. QUINOA

A plant-based source of complete protein, one cup of cooked quinoa offers about eight grams of protein.

It’s also high in fiber and antioxidants and can be used in soups, salads, or as a base for various dishes.

8. TOFU

A great plant-based protein source, tofu is rich in calcium and copper.

Half a cup contains around 22 grams of protein. It’s easy to add to stir-fries, salads, soups, or smoothies.