The best sources of protein


The egg is the king among protein, it's a versatile and affordable protein source. Eggs have a High Satisfy Index and are a good way to start your day, as they will keep you fuller for longer.

Eggs are packed with vitamins B2, B12, A and E which are useful to keep a healthy skin, hair and nails. Recent reports have suggested that lutein, found in the yolk of eggs can help improve the hydration and elasticity of skin. In addition, egg yolks are a good source of iron that could help to decrease fatigue and headaches.

Eggs are also good for both an eye and brain health. Just like green vegetables such as broccoli and spinach, eggs contain a specific antioxidant that is vital for keeping your eyes healthy and can help to improve the health of the lens. Choline is another nutrient that we find in eggs and which is important for the brain development and function.


Dairy foods are full of protein, containing both whey and casein protein. The calcium found in dairy products is also good for bones in your body. If you want to eat less lactose, cottage cheese or natural Greek yogurt are good options, and also have good probiotic bacteria that helps with the digestive system.

Sprinkle some chia seeds on your yogurt for an extra protein boost. Opt for soya yogurt if you are dairy intolerant. Soya protein is low in fat and can be good for your heart health.


A lot of fish is a good source of protein and it also provides iron and vitamin B12, which keeps your energy levels high. Tuna is low in calories and a good source of omega-3 fatty acids, which is needed for a healthy brain and heart function. It is recommended that you eat healthy fat fish twice a week.


Opt for lean protein such as turkey or chicken. Eat it without the skin for an even lower calorie intake. Chicken also contains zinc and vitamin B6, which is good for the immune system and the heart health.

Apart from protein chicken is rich in calcium that helps to keep your bones strong and healthy. And the magnesium in chicken can help with hormonal changes such as the menopause and regulate the mood changes.

Nuts and Edemame beans

If you need a good protein-rich snack try pistachio nuts or almonds. Both are high carotenoids, which you can’t find in many nuts. This helps to improve your eye health and prevent memory loss. Research discovered that pistachios also help remove bad cholesterol that can lead to heart attacks and stroke.

Edemame are also a good source of dietary fibre, protein, iron, magnesium, as well as Vitamin K and magnesium.

Article by Frida Harju, nutritionist at leading health and fitness app, Lifesum.