5 Excellent Sources of Lean Protein That Can Boost Your Health

A proper diet is essential for our physical and mental health. It must be properly balanced and therefore it should include the right amounts of fats, carbohydrates, and proteins. Today, we will talk about proteins. 

Protein is a vital macronutrient that performs various functions in your body. According to Healthline, protein performs the following functions:

• Promotes the growth and maintenance of tissues
• Causes biochemical reactions that are responsible for digestion, energy production, blood clotting, and muscle contraction
• Provides cells and tissues with stiffness and rigidity
• Maintains proper pH
• Balances fluids
• Supports the immune system 
• Transports and stores nutrients
• Provides energy

Eating more protein-rich foods can help you lose weight since protein helps the brain recognize the hormone leptin. Leptin is a hormone that keeps you full longer and provides your body with energy. Protein consumption raises leptin levels, which promotes a feeling of satiety.

However, the problem is that certain protein-rich foods (steak and pork) are high in saturated fat. According to the American Heart Association (AHA), excessive consumption of saturated fat can raise the risk of cardiovascular disease. That's where lean proteins can help. Scientists report that increased consumption of lean protein is likely to reduce the risk of heart disease.

So, what to eat to get more lean protein? We’ve collected five great sources of lean protein that can help you improve your overall health and maintain a healthy weight: 

1. Lean Ground Beef

Although beef contains saturated fats, the amount of these fats depends on the parts of the meat. According to the USDA, four oz of lean beef has nearly 170 calories, 23 g of protein, 3.49 g of saturated fat, and 8 g of total fat. It also contains 2.4 mcg of vitamin B12 (100 percent of the daily value) and 2.7 mg of iron (15 percent of the daily value).

Choose a round steak, top sirloin, or ground beef, as it is at least 90 percent lean. Red meat is also an excellent source of iron and vitamin B12 which your body needs to create new red blood cells. 

2. Plain Yogurt

Plain yogurt is also rich in lean protein. In addition to being tasty, plain yogurt contains probiotics that help regulate levels of healthy gut bacteria and boost gut health. This is especially beneficial for people with irritable bowel syndrome, eczema, yeast infections, and constipation.

3. Tuna 

Tuna is full of lean protein as well as omega-3 fatty acids that improve heart health and help the body combat chronic inflammation. You should be careful since tuna tends to be high in mercury, and contains more mercury than other types of fish. Regular mercury intake can contribute to mercury poisoning.

4. Tofu

Tofu is a soybean product that is extremely popular among vegans and vegetarians. Tofu is an excellent source of lean protein as well as essential amino acids. Tofu is a good option for people who avoid the consumption of animal products. Plus, it’s naturally cholesterol-free.

Another great benefit of tofu is the high content of calcium. Calcium is crucial for cardiovascular health, muscle contraction, bone, and tooth health. It’s especially beneficial for people who are prone to dental cavities. Although it won’t cure tooth decay, it can help stop it.

5. Low-fat Milk

A cup of low-fat milk contains nearly 10 g of protein, 1.51 g of saturated fat, and about 2.5 g of total fat. If you don’t have lactose intolerance, you can use low-fat milk as a source of lean protein. It also contains calcium that promotes healthy bones and teeth. Choose low-fat versions that are still high in essential nutrients.