Nutritionists have listed the 5 healthiest types of meat and fish for your health.

If you want to build muscle, maintain muscle while losing weight, or simply maintain your health, increase your daily protein intake. Although the recommended daily allowance (RDA) for protein is only 0.8 grams per kilogram of body weight, most studies and experts agree that most people benefit from consuming about 1.2 grams of protein per kilogram of body weight, especially to prevent muscle loss. Eat This, Not That writes about this.

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Although you can easily get protein from plant sources, animal proteins are considered higher quality proteins because they contain all 9 essential amino acids and are easier to digest and absorb. There are two different types of animal protein: meat and non-meat. Meat products can be beef, fish, pork or poultry, while non-meat products are animal byproducts such as dairy products and eggs.

If you want to easily increase your protein intake, nutritionists recommend adding these healthy animal proteins to your diet.

pork loin

Pork loin is an excellent source of B vitamins, including thiamin, niacin, vitamin B6 and vitamin B12. B vitamins are essential for energy production and play a role in a variety of body processes, from DNA synthesis to neurotransmitter production. Because B vitamins are water-soluble and need to be replenished daily, it’s important to regularly include good sources like pork loin, dark leafy greens, and dairy products in your diet.

Just 100 grams of cooked pork loin contains 22 grams of protein and only 2.4 grams of saturated fat.

Salmon

Canned, smoked or baked, salmon is a versatile and healthy animal protein. “Salmon is not only a great source of protein, but it is also rich in omega-3 fatty acids, which are essential for heart health and even preventing depression,” says a registered dietitian. Jenna Volpe.

A 100-gram serving of wild Atlantic salmon contains 7 grams of fat, most of which comes from heart-healthy omega-3 fatty acids; Studies have shown that this oil is anti-inflammatory and good for the skin and joints.

lean ground meat

While red meat can contain unhealthy amounts of saturated fat, extra-lean ground beef contains the proteins, vitamins and minerals found in low-fat beef. It’s an affordable and economical option that can be used in everything from casseroles to burgers. Very lean ground beef contains 90% lean meat and only 10% or less fat.

“Beef contains some essential nutrients like iron, zinc, B vitamins like B12, niacin, and selenium for various body functions, immune support, and energy metabolism,” says Amber Trejo. Just one 3-ounce serving of ground beef contains 22 grams of protein, 12% of the DV for iron and 50% of the DV for zinc.

Sardine

Yes, canned fish is healthy too. “Sardines are rich in essential nutrients such as protein, vitamin B12, vitamin D, calcium, and minerals,” says Wang Na Chun, MPH, RD.

One can of sardines contains 27% of the daily value of calcium, as well as 22.6 grams of quality protein. These nutrients are essential for strong bones and healthy skin. Chun adds that sardines are also rich in omega-3 fatty acids, which help reduce the risk of heart disease and improve blood vessel function.

Cod

If you don’t like the fishy taste of salmon or sardines, cod is a great fish option that’s rich in protein, light in flavor, and easy to prepare. With less than 1 gram of fat, only 90 calories and 19 grams of protein in a 100-150 gram serving, it is a healthy dinner that is incredibly good for your health.

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Previously Focus He wrote what foods you should eat for breakfast to avoid aging.

This material is for informational purposes only and does not contain advice that may affect your health. If you are having problems, contact an expert.