Fresh out of the gate, the first entry on Solutions to Thinning hair, in a series of 9, has posed the question of protein in-take. More specifically, "Can you offer any suggestions that aren't fish, red meat, or meaty like substances?" I LOVE this! So keep your questions coming. Hopefully, I can answer them to your satisfaction.
The answer to that question is, "Yes! You can get the essential protein nutrient from lesser-expected foods, as well."
Listed below, you will find 5 great protein sources for the non-meat eater. If you are 19 years old (or older) you can find how much protein you need by multiplying .37 per pound of weight. For a 120 pound woman, that would mean 44 grams per day. Double that if you are a work-outaholic.
1. NUTS & SEEDS: Almonds and pistachios have about 5-7 grams per ounce; macadamias and hazelnuts have 2-3 grams per ounce. So, don't expect to get ALL your protein from nuts. That would be a lot of nuts!
Why nuts & seeds? They're packed with healthy monosaturated fat and fiber, as well as protein! AND, they are surprisingly filling.
MEMO: You don't have to down them all in one felt-swoop, either. Eat smaller amounts throughout the day to better control your mood, hunger, and blood sugar levels. Try sprinkling nuts on foods like cereal, oatmeal, salads, and fruit.
2. SOY: The Best All-Purpose Alternative to Chicken. One-half cup of soybeans has about 34 grams of protein (while a half-cup of chicken has about 17 grams).
Why soybeans? It's the ONLY plant food considered a "complete protein," which means they provide all the essential amino acids in the amounts needed for good health. Vegetarians love soy. With good reason. Tofu can rival chicken in stir-fry's, and tempeh (compressed soy) rivals ground-beef in chili and sauces.
Try roasted soybeans with pumpkin seeds for a convenient, filling, high-protein snack!
MEMO: Stay away from veggie burgers or soy dogs. They are often made with soy protein isolate (SPI). You may be getting protein, but you're not getting soy's other nutrients or its soluble fiber. PLUS, you could be getting other unnatural chemicals instead!
3. DAIRY: The best treat. A cup of milk has about 8 grams, an ounce of cheese has 6-7 grams, yogurt has 4-6 grams (per 6-ounce serving), Greek yogurt and kefir (yak, on the kefir...personal opinion) have 15-20 grams.
Why dairy? A little goes a long way toward meeting your amino acid and protein requirements. Greek yogurt and kefir are protein powerhouses, and a serving has as much protein as a serving of lean meat.
MEMO: Those who talk about giving up dairy and replacing milk with nut milk are shocked to hear that almond milk is so diluted from the source of the whole nut that the liquid has little to no protein!
4. BEANS: The best for antioxidants. A cup of cooked beans generally has between 12-16 grams of protein.
Why beans? They are low in fat and high in insoluble, as well as, soluble fiber...which help promote a healthy digestive tract, lower blood cholesterol levels and can reduce the risk of some types of cancer. Some research indicates that eating beans, as well as fish, chicken, or nuts, in place of red meat can lower the risk of several diseases and premature death. It's good to eat a mix of colors to get different types of heath-promoting, free-radical-fighting antioxidants. Just so ya know, the free-radicals are the major cause of cancer cells.
MEMO: Beans are considered "incomplete," because they're missing essential amino acids. But, when you pair them with whole grains that have complementary amino acids, as well as extra protein, you've got yourself a winner. Good combos: Lentils and quinoa, black beans and brown rice, hummus and whole wheat pita.
5. EGGS: The best choice for those who work out a lot. One large egg has 6 grams of protein (about 12% of the recommended daily value).
Why eggs? They are yet another perfect, complete protein, with all the amino acids your body needs. As a bonus, they also contain vitamin B12, which is involved in processes like fat breakdown, muscle contraction, and promotes healthy metabolism.
MEMO: While most of the egg's protein in found in the white, don't toss the yolks. That's where you'll find vitamins A, B12 and D, as well as calcium, folate and omega-3s. Plus, regardless of what you've heard, eating an egg (or two) a day, won't have any ill effects on cholesterol levels.
An end note:
Because I like to give credit, where credit is due, much of my findings have come from someone I admire in the field of health and wellness. Her name is Corrie Pikul. She translates research into "never-heard-that-before" research (her words).
You can find her here http://corriepikul.com/about-me/