Title: High‑Protein Foods: The Best Protein Sources to Include in a Healthy Diet
Author & Designation: Jenette Restivo, MS, Assistant Director for Digital Content Creation and Engagement, Harvard Health Publishing
Reviewer: Teresa Fung, MS, RD, ScD, Editorial Advisory Board Member, Harvard Health
Source: Harvard Health Publishing (Dec 1, 2023), Health Harvard Nutrition column (twitter.com)
APA Citation:
Restivo, J. (2023, December 1). High‑protein foods: The best protein sources to include in a healthy diet. Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet
🔍 Background & Objective
This article outlines the essential role of protein—composed of amino acids—for bodily functions including muscle growth, tissue repair, hormone production, immune response, and more (health.harvard.edu). It guides readers in selecting diverse, high-quality sources to support health across age groups.
🍽️ Key Protein Sources
- Animal-based complete proteins: Lean meats (chicken, turkey, lean beef), fish (salmon, tuna), eggs, dairy (milk, yogurt) .
- Plant-based proteins: Beans, peas, lentils, chickpeas, nuts, seeds, soy products (tofu), and quinoa (health.harvard.edu).
Complete proteins containing all nine essential amino acids include animal sources as well as soy and quinoa.
🏋️♂️ Health Benefits
- Muscle maintenance and growth: Especially important after age 50—up to 1 g/kg of body weight recommended to counteract age-related muscle loss (health.harvard.edu).
- Weight management: High-protein diets can promote satiety and help reduce weight; however, longer-term studies are needed (vogue.com).
- Cognitive benefits: Early research shows increased plant-based protein intake may reduce dementia risk (health.harvard.edu).
⚠️ Practical Guidance & Cautions
- Recommended intake: Most healthy adults should not exceed ~2 g/kg (approx. 125 g/day for a 140-lb person) (health.harvard.edu).
- Kidney health: Excessive protein intake may strain kidneys, especially in those with pre-existing renal conditions (en.wikipedia.org).
- Diet balance: Choose lean protein sources and integrate plant options for nutrient variety and lower saturated fat intake .
📌 Original Abstract Excerpt
“Including protein‑rich foods in your diet is vital for maintaining overall health and well‑being. But how much protein do you need and what are the best sources of this essential macronutrient?” (health.harvard.edu)