When you think of the best sources of protein, you probably think of meat, meat, and more meat. But while this food item is incredibly high in the important compound, it’s not the only food in you diet that can provide protein. Drinking a protein shake every morning isn’t necessary, either. There are a number of natural sources that supply your body with as much protein as you need without a diet heavy in pork chops and powdered supplements.

How Much Protein Do You Need

For starters, knowing the amount of protein that your body needs in order to stay healthy and strong is extremely important. Protein is one of the most vital building blocks of life. Muscle repair, skin health, and the growth of hair and nails all require an ample supply of protein. Per day, you need about .4 grams of protein per pound of body weight. So, if you’re 200 pounds, you’ll need about 80 grams of protein per day.

Meat

While meat is everyone’s first pick for the best source of protein, don’t rule it out as a simple cliché. One 3 ounce serving of beef steak contains 26 grams of protein! Thus, you can easily get all the protein you need in a day from a steak, or a meal containing some meat. What meat has the most protein, then? Venison, surprisingly, holds the most amount of protein per serving, followed by turkey, yellow fin tuna, and chicken breast. Beef tenderloin, halibut, lamb, snapper, salmon, and tofu will also give you more than 60% of your daily protein needs as well.

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Nuts

For vegetarians and vegans, getting enough protein is often a challenge without the protein staple of meat to turn to. That’s why nuts are the number two source to turn to when looking for protein. Amazingly, one ounce of peanuts contains 8 grams of protein. Cashews, almonds, and walnuts are also excellent sources for the nutrients. As a general rule of thumb, a cup of nuts will contain around 20 grams of protein. But how do you make easy high protein meals with nuts? Try adding them to stir fries, breads, and bagels. Eat peanut or almond butter with sliced apples or pears for a quick treat.

Beans

Tofu has almost become a poster child in the protein world, and for good reason. A cup of soybeans contains 30 grams of protein. But how much protein in tofu is available per cup? A cup of tofu contains 20 grams of this needed compound. Tofu is also fairly easy to find, cook with, and enjoy, with hundred of recipes out there aimed towards tofu cooking. You can also get protein from other beans, though. Black beans contain 16 grams of protein per cup while a cup of lentils contain 18 grams.

Dairy and Eggs

Milk items, such as milk, cheese, and yogurt, are also good sources of protein. Extremely easy to cook with, adding dairy products to your meals is never a bad idea. These are also extremely beneficial for providing vitamins and minerals to your diet. Calcium, especially, is plentifully found in diary products. But don’t forget about eggs. Protein is richest in egg whites, one egg containing over six grams of protein.

Eating Protein the Healthy Way

So what are the best sources of protein? As you can see, there are foods in nature that provide protein aside from just meat. So put away your protein shakes and bacon, favoring beans, dairy products, eggs and nuts instead. Try cooking with tofu as a meat replacement as well. Not only can you cut down on fats and salt, you will also open up a whole range of culinary possibilities with the soy bean product.

People have been known to hunt all through the night looking for them. In ancient Chinese medicine, these were known as a miraculous cure for many diseases. They grow on the sides of trees, in decomposing mulch, and in your very own garden. What exactly is this renowned food item? Mushrooms, a tasty, healthy addition to many dishes that people all over the world have loved for centuries. So, how are mushrooms good for you?  Take a look at the following mushroom species to see how the benefits of eating mushrooms can increase your health.

Portobello

Even though these mushrooms are the most commonly found species in supermarkets and grocery stores, that doesn’t mean they lack important health benefits. These mushroom types contain significant amounts of antioxidants and vitamin B, helping boost immune activity and white blood cell health. These mushrooms are inexpensive, easy to include in many different dishes, and easy to find, making them the perfect mushroom for your kitchen.

Shiitake

This popular addition in Asian dishes is becoming an increasingly popular food to work with in many kitchens around the world. Interestingly, Shiitake mushrooms contain lentinan, a compound that works to strengthen your immune system by increasing white blood cell and antibody function.

Morels

Morels are popular among chefs and mushroom hunters alike. If you think that these mushrooms might grow in your area, look for them in areas that have experienced a forest fire within the recent past. But why are these good additions to your meals? Morels contain low levels of sodium and fat. Just make sure to cook them well before eating, as the caps contain low levels of toxic compounds that can cause intestinal tract problems.

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Maitake

This species of mushroom is jammed pack full of many healthy compounds and properties. Mostly used in medicine, maitake mushrooms boost immune system function while also fighting infection and promoting a healthy digestive tract. Go ahead and add these mushrooms to many dishes, although finding them in your area may be a challenge.

Oyster

Oyster mushrooms are extremely beneficial health-wise as they tout many different properties from fighting cancer to lowering unhealthy cholesterol. Oyster mushrooms also contain lovastatin, a compound used in many prescription drugs today. Although eating this mushroom should not be a replacement for any vital drugs you are taking, consider adding these mushrooms to your diet for a natural upkeep of your body’s systems.

The Danger of Mushrooms

While mushrooms are an easy, tasty, and fun part of any meal, be careful gathering them yourself. There are mushrooms that are safe to eat and there are mushrooms that are deadly. Edible mushrooms that grow in certain environments can even become poisons to a certain extent. That’s why knowing where and how your mushrooms are gathered are important. When securing mushrooms for your kitchen, take into consideration the following:

Where are they from? Always buy mushrooms from a reputable grocery store and stay away from mushrooms where you can’t call the company or farm from where they were grown. When gathering mushrooms in the wild, always take a guide or guidebook with you.

How are they packed? Again, you should have contact information printed on the label of the mushrooms you buy. Stay away from vendors who sell multiple species of mushrooms in one container.

How do they appear? Is there one unusually shaped or colored mushroom in a sea of regular ones? Stay away from oddballs or oddly discolored mushrooms. Often, poisonous mushrooms can sneak into edible mushroom packaging.

The Right Mushroom for Your Meal

So, are mushrooms good for you? The answer is yes! Mushrooms can provide a variety of different health benefits that range from species to species. They commonly increase immune function and can even ward off infection, so feel free to start adding mushrooms to your diet. Just be cautious when purchasing this food item, as one poisonous mushroom can mean sickness and even death.

Vegetarians and vegans love peanuts and peanut butter for the protein and nutrients they provide. Parents choose peanut butter because it’s a healthy, low sugar snack. While many tout the health benefits of peanuts, food lovers alike still wonder if peanut butter is good for you even though it contains saturated fats. So, is peanut butter good for you? The answer is yes, depending on what type of peanut butter you choose to buy. From looking at the health benefits of peanuts to picking the best natural peanut butter to buy, take a look at the following health tips for this delicious snack.

Health Benefits of Peanut Butter

The benefits of peanut butter make it a perfect snack for people interested in their wellbeing. From the protein peanut butter provides to the nutrients you can’t find in other foods, some of the benefits of peanut butter include:

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• Resveratrol: This antioxidant helps prevent damage from free radicals and maintains overall health. A powerful antioxidant that is found in higher concentrations in peanut butter processed with skins intact, look for all natural peanut butter if you’re interesting in increasing reveratrol intake.
• Protein: For vegetarians, vegans, and those who seldom eat meat, getting enough protein is often a challenge. Eating peanut butter for a snack or during a meal will help boost essential protein intake.
• Folate (Iron): Iron is an important nutrient for proper blood health and nervous function. For those who are anemic or iron deficient, try adding peanut butter to the diet.
• Dietary Fiber: With most people not getting enough fiber in their diets, peanut butter is a great way get the fiber you need. Try pairing peanut butter with fibrous toast to boost fiber intake. Often, the healthiest peanut butter also contains the most fiber.
• Vitamins B and E: Both of these vitamins are important for overall health and are found plentifully in peanuts and peanut butter. Again, look for peanut butter made with the skins intact during processing.

Depends on the Brand You Buy

So, it seems as if we’ve found the answer to the question “is peanut butter healthy,” but be aware that health benefits are directly related to the type of peanut butter your purchase for you and your family. Peanut butter can become an unhealthy snack with added sugars, preservatives, and emulsifiers. So if you’re interesting in finding out what to avoid on peanut butter labels, take a look at the following.

• Glyceryl monostearate or distearate: These preservatives keep the natural oils of peanut butter from separating. These additives are not a healthy option, though. Take a look at the labels before purchasing and look for these items. Even though peanut butter without these compounds will separate, they’re a healthier option.
• Palm oil: This oil is another cheap emulsifier used to keep peanut butter from separating. Palm oil contains fats that are unhealthy. In fact, peanut butter with palm oil contains up to 20% more saturated fat than peanut butter without the oil does.
• Dextrose, sucrose or fructose: These three items are basically sugar in disguise, heightening the unhealthiness of the peanut butter you eat. While some added sugar is okay, peanut butter that contains too much sugar is not a healthy option.

Is Peanut Butter Good for You?

Peanut butter is a natural, healthy option for those looking to increase the amount of protein, antioxidants, and vitamins and minerals in their diets. Be aware, though, that some peanut butters with added preservatives and emulsifiers will only be detrimental to your health. Even though peanut butters without these additives will separate, avoid the health problems they cause and go natural. Look at the labels when shopping and pick a peanut butter that will be healthy to you and your diet.