As we age, maintaining a healthy diet becomes increasingly important, particularly when it comes to protein intake. Protein plays a crucial role in sustaining overall health, supporting immune function, enhancing gut health, and aiding in weight management.
To discover some of the best protein sources for each of these areas of your health, we spoke to nutritionist Yasmin Ribeiro from Magic Scoop. She highlighted nine lean proteins to incorporate into your diet for boosted immunity, improved gut health, and effective weight loss, especially for those over 40.
1. Chicken Breast
Known for its high content of essential amino acids, chicken breast is a top choice for supporting the immune system. According to Ribeiro, "Chicken breast supports the production of immune cells and antibodies," making it a powerful ally in protecting the body against harmful pathogens.
2. Salmon
This nutrient-dense fish is rich in omega-3 fatty acids, which have notable anti-inflammatory properties. Ribeiro explains, "Salmon aids in reducing inflammation and supporting immune health," making it an excellent choice for enhancing your body's defense mechanisms.
3. Greek Yogurt
Greek yogurt is not only high in protein but also contains probiotics that play a crucial role in gut health. Ribeiro notes, "Probiotics in Greek yogurt bolster gut health, thereby enhancing immune responses." A healthy gut is directly linked to a robust immune system, making this a double-benefit food.
4. Tempeh
This fermented soy product is an excellent source of protein and beneficial probiotics. Ribeiro highlights that tempeh "improves gut microbial balance," which is essential for maintaining a healthy digestive system and supporting overall wellness.
5. Lentils
Lentils are packed with both protein and fiber, which are vital for digestion and a healthy gut microbiome. "Lentils support digestion and nourish good gut bacteria," Ribeiro says, noting that this makes them a great choice for gut health—and, in turn, weight loss and immunity.
6. Bone Broth
Rich in collagen and amino acids like glutamine, bone broth helps maintain the integrity of the gut lining. According to Ribeiro, "Bone broth contains collagen and amino acids that help maintain a healthy gut lining," which is crucial for preventing digestive issues and promoting gut health.
7. Eggs
Eggs are a nutrient-dense, low-calorie food that provides high-quality protein. Ribeiro points out that "eggs help keep you full longer," which can aid in appetite control and support weight loss efforts.
8. Turkey
Lean turkey is an excellent source of protein that is low in fat. Ribeiro notes that it "can help in building muscle and increasing metabolic rate," both of which are beneficial for weight management and overall health.
9. Quinoa
Quinoa is a unique plant-based protein because it contains all nine essential amino acids. Ribeiro highlights that quinoa "is also high in fiber and keeps you satiated," making it a perfect addition to a weight loss diet. This whole grain is also great for managing blood sugar levels.
Bottom line
Integrating these lean proteins into your diet can significantly bolster your immune system, support gut health, and aid in your weight loss journey. Each of these proteins offers great benefits, and their inclusion in your daily meals can help you achieve better health and well-being, particularly as you navigate the health challenges and dietary needs that come with aging.
