Protein: how to boost your daily intake

So what are the best ways to boost your protein intake?

A selection of protein boosting foods

Protein, an essential nutrient, is vital to every cell in the body. It is responsible for maintaining hair and nail growth, repairing skin, regenerating blood and rebuilding muscles. Protein is particularly important for reducing muscle loss during ageing.

Unlike other essential nutrients, such as fat and calcium, the body does not store protein, so you need to continually replenish it by eating good-quality sources of protein.

Dairy: Low-fat and fat-free dairy foods, such as milk, cheese and yoghurt, provide the body with good-quality protein. Try to opt for Greek-style yoghurt, as it contains about double the amount of protein, provides the body with beneficial bacteria and has fewer additives than flavoured yoghurts.

Meat: Lean white meat in the form of chicken and turkey, along with seafood such as salmon, prawns and tuna, are great sources of protein. Red meats, including lean pork, lamb and beef also provide a good dose of protein.

Eggs: An excellent alternative to meat, eggs contain a good dose of good-quality protein. They are also great for boosting vitamin D, which is necessary for healthy bones and prevention of heart disease and cancer.

Grains, nuts and seeds: All grains, seeds and nuts contain protein, but lentils, chickpeas, almonds, almonds, peanuts, sunflower seeds, pumpkin seeds and wholegrains, such as quinoa and buckwheat are especially high in protein.

Soy products: Enjoyed by omnivores and herbivores alike, tofu (hard) and soy milk will provide you with a great protein boost, which will help with energy production in the body.

Whey protein: A quality protein source commonly derived from milk and cheese, whey protein is widely marketed as a dietary supplement. It is the main ingredient in most protein shakes used by athletes looking to build muscle, but on its own can be added straight to smoothies and breakfast cereals. It can be found in most health shops and chemists, and is best used in addition to a balanced protein-rich diet.

Spirulina: this superfood comes in the form of a dark green powder and is known for its iron- and protein-boosting properties – as well as it’s very distinct smell – although large amounts are needed to get a sufficient dose. So it’s best for supplementing your protein intake rather than being your major source. It can be found in most health food shops and chemists.

Prefer to go vegetarian? Learn how to get protein without meat.

Also, here are five ways to boost fibre every day.


    To make a comment, please register or login
    26th Jan 2016
    Just recently my Diabetes Educator told me to eat Greek Yoghurt - full fat. She informed me that low fat yoghurts are loaded with sugar, not good for diabetics and those that want or need to lose weight
    27th Jan 2016
    One has to be careful eating nuts and seeds and also seeded/grained bread as we age. Diverticulosis and Diverticulitis is a common finding once people start having gastroscopies and colonoscopies to check their "inner-selves". My brother has lots of diverticulosis pockets which so far have not morphed into diverticulitis attacks so if you really do miss nuts and seeds you can blend them in your food processor/blender until smooth (with no other additives) and spread the paste on wholemeal bread/toasts and crackers such as Ryvita and the like. Most of everything above is good, especially Spirulina. The Aztecs ran as messengers all day long, so very long ago, living basically all day on Spirulina. They carried it with them, stopping to bash it up on rocks and then of course eat it.

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