Making healthy eating and exercise a part of your lifestyle is a key to anti-aging. And when I talk about anti-aging, I don’t mean that you will automatically jump in the fountain of youth and never grow old. It means you will age much slower and more gracefully, avoiding chronic illnesses and conditions usually associated with the aging process in America today.

According to researcher, Jan van Deursen, Ph. D. and his recent discoveries at the Mayo Clinic eating the right kinds of protein is critical to staying healthy and vibrant not only today but into your ‘twilight’ years too. Initially van Deursen set out to study the cause of cancer, but soon his research took him in a different direction – what impacts aging? His research revealed that certain proteins play an important, even critical, role in aging.

In his investigation van Deursen and his team created genetically modified mice that were deficient in one specific type of protein, BubR1. Van Deursen and his team discovered that the mice deficient in this vital protein aged four to five times faster than the control group of normal mice. This naturally occurring protein declines as we age and in this study were found to be at deficient levels in the mice’s muscles, heart, brain, spleen, testis, and ovaries. The study theorizes that this holds true in the human body too with protein deficiencies leading to cataracts, heart problems, and kyphosis, or muscle atrophy, so common in the elderly.

Do you get enough protein in your daily diet? Do your kids? How about your aging parents? Are they eating the right amounts and right kinds of proteins to protect against the independence robbing effects of insufficient amounts of protein? Let’s learn a bit more about this crucial substance and how it can help your life.

Protein 101: What It Is, Why You Need It

Proteins are known as the building blocks for the body. If you think about this phrase ‘building blocks’ for a moment you’ll understand the importance of continually giving your body the protein it needs to not only survive but to thrive. It’s what the entire body system is built upon.

Proteins are long chains of amino acids linked together by peptide bonds. These twenty different amino acids are each unique and perform specific and different services for the body. From digestion to the building of tissues and muscles, proteins are essential for the body to stay healthy and age well.

Vital organs, muscles, tissues and even some hormones of the body are made from proteins. Additionally proteins create hemoglobin and important antibodies. Proteins are involved in just about every body function from controlling blood sugar levels to healing wounds and fighting off bacteria. More recently many people tout high protein diets as a way to lose weight and get a flat belly too.

Simply put, without proteins life would not exist. If you don’t get the adequate amounts of proteins in your body on a regular basis (out of the twenty amino acids the body can only produce fourteen on its own) and from the right sources you’ll be certain to feel it not just short term (muscle weakness, fatigue, low energy) but down the line as you age too (cataracts, heart problems, weak muscles leading to falls, etc.)

Are You Getting the Right Kind of Proteins?

Knowing what to eat, how much, and when can be overwhelming for many. It seems today in order to stay healthy and keep your family healthy you need a degree in nutrition – and even with that there all seems to be conflicting evidence and studies. I want to help to simplify this sometimes confusing topic for you.

When it comes to protein there are a few basic guidelines to follow; first you must understand that you (and your loved ones) need to consume protein on a regular basis; secondly, you must eat the right kinds of protein for it to have the desired, positive impact on your health. With those two guidelines in mind, let’s explore the eight best natural sources of protein.

The 8 Best Natural Sources of Protein

Grass-fed beef

If you’ve been a regular reader of my articles then you already know that you should always be choosing grass-fed beef as opposed to the cattle that are fed grain ^[1] and other foods they are not intended by nature to eat. In fact, standard practices in feeding cattle calls for including candy (wrappers and all), as well as other unsavory ‘foods’ (like recycled restaurant grease) in these animals’ diets. Grass-fed beef provides a complete protein for the body. That means the body can obtain all of the amino acids needed that the body cannot make on its own. Grass-fed beef has superior nutritional content than traditional grain fed beef. It also contains cancer-fighting CLA ^[2] and healthy saturated fats ^[3]. Other good sources of protein similar to beef include bison, venison, and lamb.

Organic chicken

Chicken is used often by body builders to do–what else–but build their muscles. As with the case above it’s vital to choose organic, free range chickens that eat natural diets and are not raised in unhealthy living conditions for the optimal nutrition content and to minimize exposure to toxins.

Free range eggs

Be sure you know the difference between the labels on your eggs. Free range, organic, and cage free do not have the same meaning. You want to be sure that you eat eggs that are from chickens living in the most natural setting ^[4]. This means they aren’t mandated to their cages all day and night, they’re allowed to feed according to their natural instincts, and they are able to roam freely during the day. One way to ensure you get the healthiest eggs is to raise them yourself. It’s easier than most people think. You can also find a local farmer in your area who sells pastured eggs.

Wild salmon

Salmon is an excellent source of protein providing an average of 30+ grams per six ounce serving. It’s essential to choose wild salmon over farm raised ^[5] salmon. The nutritional content of wild salmon is far superior and the risk of toxins is lower in wild salmon than in farm-raised salmon.

Nuts and seeds

Good ole nuts and seeds ^[6] are great sources of protein. Almonds, Brazil nuts, cashews, hazelnuts, pumpkin seeds, and sunflower seeds are all excellent sources of protein. Be sure to know the average amount of protein per serving as these are lower in protein count than meats, fish, and eggs.

Legumes

Beans such as kidney, lima, and lentils also provide the body with much needed protein. Many of these legumes are also very high in antioxidants as well.

Mushrooms

Often overlooked as a source of protein, mushrooms ^[7] do give the body some protein. Again this amount is much lower than in many meats so you must be sure you’re consuming enough each day.

Raw dairy

Raw dairy products such as milk, yogurts, and cheeses are another excellent non-meat source of protein. Be sure you’re buying milk that is raw and not highly homogenized and pasteurized ^[8].

These above listed eight foods are the best sources of protein for you. Combine a variety of these foods throughout the week and you’ll be sure to be giving your body what it needs to maintain proper functioning today and into tomorrow.

A Word about Protein Powders

As with many nutrients we often look to supplements to ensure we’re getting enough of each. I always recommend looking to your diet first, but sometimes we need a little extra help. With protein powders (as with many supplements) it’s essential to choose the right one in order to help, not hurt the body.

Many protein powders you’ll find on the grocery or drugstore shelves are actually more harmful than helpful to your health containing toxins such as artificial sweeteners, food dyes, and unnecessary additives and preservatives. If you want to use a protein powder I suggest choosing a raw protein powder from a reputable company such as Raw Protein ^[9] or Goatein ^[10], both by Garden of Life. With a raw protein powder you get the most bio-available nutrition available from a supplement on the market.

Getting the Right Amount of the Right Proteins

The average recommended amount of protein a person should consume each day is based on the following formula: take your weight in pounds, divide it by 2.2, multiply that number by 1.5 and that equals the average amount of grams of protein you should consume each day.

But don’t get too caught up in the numbers. Remember, quality is more important than quantity!

Remember too when you choose your proteins to use the eight best sources listed above. Following the above list will ensure you’re getting the best kind of protein along with other healthy nutrients.

Sources

Mayo Clinic (2010) ^[11]

Harvard School of Public Health (2010) ^[12]