What Are High-Quality Proteins and Their Food Sources

What Are High-Quality Proteins And Their Food Sources?

Do you know about the macronutrients? The ones that our body needs in large quantities to perform its functions? One of them is protein. Human body does produce a lot of proteins for multiple processes, but there are certain amino acids that our body cannot make. That’s why it’s necessary to add high-quality protein food sources in our daily life.

This article is all about these proteins and their possible sources.

What are high-quality protein foods?

A food source containing all sorts of essential amino acids (EAAs), that our body cannot produce is referred to as a high-quality protein. These amino acids include isoleucine, methionine, tryptophan, lysine, leucine, valine, phenylalanine, histidine, and threonine. These EAAs do not only perform important biological functions in our body but also activate other proteins to unleash their maximum potential. These proteins are easily digestible and improve the metabolic functions of our body. Each human needs different amounts of protein per day according to the body size, physical activity, age, and gender.

Benefits of high-quality protein foods

High-quality protein foods possess amazing benefits that otherwise are hard to obtain from natural food products.

  • Keeps your hunger satisfied for a long time
  • Build lean muscles
  • Help in weight loss
  • Helps in fast recovery from injury
  • Maintains your skin, hair, and nails

Sources of high-quality protein

Now you must be wondering about the foods that are the best source of high-quality proteins. We’ve prepared a list of such food items that you can have to satisfy your protein needs.

1. Fish

Seafood is usually low in fat and high in protein content. Fishes like salmon and tuna possess a number of important minerals like selenium and iodine, omega-3 fats, and vitamin B12, B6 and A- all combined necessary for good health.

2. Eggs

If we have to choose a favorite, the egg would be the one. An egg is the least expensive and most nutritious food source out there. It is rich in high-quality protein and also contains choline, healthy fats, vitamin B12, antioxidants, and minerals.

3. Dairy products

Dairy food items like cheese, yogurt, and milk are also remarkable sources of high-quality protein. They are also rich in calcium, vitamin B2, zinc, selenium, and phosphorus. All these products are consumed on a daily basis in one way or another and are full of flavor, which makes them a good choice for protein intake.

4. Red meat

A generous source of high-quality protein, zinc, iron, and vitamin B12. But excess consumption of red meat is linked with several health diseases. People have been thus moving towards plant-based proteins. Though, cutting back red meat completely from your diet is not the idea. But to consume it in a less or balanced amount.

5. White meat

In poultry, chicken breast is the best option for high-quality protein. It also contains zinc, selenium, and vitamin B. It is an excellent source of lean protein. Chicken is also an important part of the weight loss journey. According to an estimate, a normal chicken breast provides 54g of protein to our body. Besides that, chicken can be cooked in several days, making it easy to consume it on a daily basis.

6. Beans and nuts

Various kinds of nuts like peanuts, and almonds are also a rich source of EAAs. They do contain vitamin E, which reduces the risk of heart disease and improves the skin texture; and magnesium as well. They are the alternatives that plant-based proteins offer instead of red meat proteins.

7. Seeds and grains

Lentils and quinoa also have potential EAAs. They are rich in fiber, magnesium, iron, copper, and folate. These serve as alternative protein foods for vegetarians. And their low to no fat value decreases the risk of heart diseases.

8. Protein supplements

Preparing a protein-friendly meal on a daily basis can be daunting. That’s why there are protein powders available in the market that provide an equal amount of protein content. But supplementing protein to your body via natural foods is always a better option than supplements. However, supplements can be used in addition to natural food items.


Being a macronutrient, protein is surely a necessary one for our bodies. And consuming its best quality can literally solve many of your nutritional or fitness-based issues. There are a number of food sources that you can try to incorporate in your daily life to keep your high-quality protein intake balanced. Just a reminder, excess of anything never works in our favor, so just take it as per your need, not more than that.  


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