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Protein: Where to Get It and (Why You Need It)

Updated: Dec 6, 2022

Protein is the building block of our bodies. It makes up 15-20% bodyweight and essential for proper functioning, next to water!

  • Skin, nails, enzymes, hair, connective tissue, and bones are all constructed from protein.

  • The chemical messengers that serve as the basis for all thought are made up of protein precursors.

  • The need for protein is so critical to the body, that it may even drive our hunger, signaling to us when it is in short supply. This means that adding more can help make you feel fuller longer and less hungry all day long!

  • The best way to build lean mass as we age is by consuming protein. It tips the nitrogen balance in our bodies.

  • In one study, dietary protein intake was significantly associated with reduced likelihood of having high amyloid plaque burden in the brains of older adults. This suggests that eating more protein could help protect us against Alzheimer’s disease!

Meat is an important part of the dietary guidelines for many people. It provides us with vital nutrients and also has been shown in studies as being beneficial towards our health, especially when consumed on a regular basis.

Here are some great sources for protein along with other nutrients you may find in those foods. Let's dive in!


When it comes to nutrition, grass-fed beef has all the bases covered. A 3.5 ounce serving provides 23 grams of protein and a host micronutrients like choline, zinc iron, and niacin.


Shrimp is versatile and delicious, but also packs a punch when it comes to nutrients. It is high in protein and also produces selenium. Selenium helps your thyroid work properly while also serving as an antioxidant that protects your brain cells.


Wild salmon is the perfect food for anyone who wants to improve their brain health. It contains 25 grams of protein and an excellent source DHA fat which has been shown in studies help promote new cell growth within your neural networks, while omega-3 fatty acids also play a role when it comes down gut bacteria - both factors contribute together towards better overall well being!


Chicken is a lean, high protein food that can be part of an overall healthy diet. It's also rich in niacin, selenium and phosphorus which help keep your body functioning at its best! A 3-ounce serving of chicken breast contains 24 grams of protein.

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