Many individuals, particularly women, often struggle to meet their daily protein requirements. As Ayla Barmmer, MS, RDN, LDN and founder of FullWell Fertility, points out, “Protein is essential for building and repairing every cell in your body.” It plays a critical role in enzyme and hormone production, enhances immune function, and facilitates nutrient transportation.
You’re not alone in this challenge. A significant number of women may unknowingly face protein deficiencies. “Inadequate protein intake can have widespread negative effects on the body, impacting multiple systems and functions,” warns Barmmer, who lists numerous potential symptoms, from weakness and reduced strength to brittle hair and nails, diminished immunity, and mental fog.
So, how much protein should you be consuming? Barmmer offers some straightforward guidelines: Sedentary adults should aim for one gram of protein per kilogram of body weight, active adults should aim for 1.6 to 2.2 grams, and those over 65 should target 1.2 to 1.5 grams per kilogram. For example, if you weigh 72.5 kilograms, your goal would be around 145 grams of protein daily.
This can feel overwhelming, but to help boost your protein intake, Barmmer has compiled a list of high-protein foods that I’m excited to share with you.
Fish
Not all fish carry the same protein content. According to the FDA, there are over 36 varieties considered healthy. Among them, the top four protein-rich options include ahi tuna (24.4 grams of protein per 100-gram serving), salmon (25.92 grams), cod (19.36 grams), and mackerel (25.45 grams).
Hemp Seeds
Hemp seeds, though small, pack a powerful protein punch. Just two tablespoons of these seeds provide as much protein as two egg whites, along with a complete profile of all nine essential amino acids, plus omega-3 and omega-6 fatty acids.
Eggs
Barmmer emphasizes, “Eggs should definitely be included in your weekly diet.” Opt for the whole egg rather than just the white; a large egg contains approximately six grams of protein. Additionally, eggs are a rich source of choline, which supports brain, liver, and gallbladder health.
Nut Butter
While nut butters can be a tasty addition to your diet, Barmmer cautions against relying on them as primary protein sources. “Don’t expect peanut butter to significantly contribute to your protein needs,” she advises. “While they offer a minor boost, achieving adequate protein intake would require consuming a large volume and considerable calories. For instance, it would take 679 calories (about 7 tablespoons) of peanut butter to match the 175 calories found in an 85-gram serving of chicken.”
Incorporating more protein-rich foods into your daily meals is crucial for optimal health. By being mindful of your intake and exploring various high-protein options, you can support your body’s needs and enhance overall well-being.
