This article is reviewed, corrected, and approved by: Dr. Joshua Collins M.D. | MRCP। FRCP

Protein is a key ingredient that our bodies require in order to function properly. It aids in the formation and maintenance of muscle tissue, bone, skin, and other tissues. Enhancing your immune system can help fortify your body's defenses against illness and infection.

Getting the best sources of protein is essential. Animal source protein, such as meat, eggs, and dairy, as well as plant-based protein, for example, nuts, beans, seeds, and legumes, are all great sources of the amino acids necessary for a strong immune system.

Today I will explore the best sources of protein and how these help you stay energized and focused and boost your immune system.

What is Protein?

Protein is one of the essential nutrients for our body, serving as the foundation for a wide range of physiological processes. Like the bricks used to build a house, amino acids form the foundation for the construction of vital structures within the body. It helps in forming the very foundation of our muscles, bones, skin, and other tissues.

Without protein, our body wouldn't have the resources to repair damaged cells or grow new ones. But the importance of protein goes beyond simply providing the raw materials for tissue growth and repair. Proteins also act as a critical element in the production of enzymes, hormones, and other molecules that are essential for maintaining our overall health and well-being.

Enzymes, for example, are catalysts that drive numerous metabolic processes within the body, while hormones help regulate everything from our mood and appetite to our metabolism and immune system.

Sources of Protein

  1. Animal sources of protein
  2. Plant source of protein
  3. Supplement-based protein

Types of Proteins



Plant-Based Proteins

Nuts, seeds, legumes, grains, tofu, tempeh, lentils, black beans, quinoa, chia seeds (refried beans nutrition).

High in fiber, provides essential vitamins and minerals

Animal-Based Proteins

Eggs, dairy products, fish, poultry, red meat, chicken breast, Greek yogurt, salmon, steak, eggs

The protein content is high, but so are the levels of saturated fat and cholesterol in this food.

Protein Pasta

Plant-based protein and whole wheat flour blend

A Great way to get protein without saturated fat or cholesterol


Casein protein, Whey protein, plant-based proteins, and more

Easiest way to get protein, but important to choose the right type for your needs and budget

Animal Sources of Protein

Protein from animal sources is the most commonly consumed form of protein. Foods, for example, meat, eggs, fish, poultry as well as dairy products, fall under this category. Our body cannot produce all the essential amino acids it needs, so consuming foods that contain all nine of them is essential for maintaining a healthy body.

They are also some of the highest sources of bioavailable protein, which means that the body can use them more efficiently than plant-based proteins. Animal source protein has numerous benefits for boosting the immune system. It is abundant in vitamins, minerals, and antioxidants that can effectively protect the body from oxidative stress, which contributes to many chronic diseases.

Besides, animal-source protein is a valuable source of zinc, a crucial mineral that aids immune health. Zinc has been shown to enhance the function of various immune cells, such as white blood cells aid in the battle against infection and illness.  Including animal source protein in a balanced diet may therefore help bolster the immune system and protect against illness.

There are 9 essential amino acids in eggs, which makes them a complete protein source. There is no doubt that seafood is one of the most popular forms of food among Americans, as it is high in animal protein and high in omega-3.

Non-meat eaters can still get their daily dose of protein from animal sources. With their high protein content and abundance of essential nutrients, dairy products like milk, cheese, yogurt, and cottage cheese are convenient and healthy options for those wanting to eat a healthy diet.

10 Best Animal Protein Source

Animal Source

Protein Content per 100g

Chicken Breast


Turkey Breast


Beef (Sirloin)


Pork Loin










Greek Yogurt


Cottage Cheese


Plant-based Sources of Protein

These types of protein are becoming increasingly popular as people move away from eating animal products. Some protein-based food is packed with protein and fiber. For those seeking to increase their protein intake, nuts like almonds, cashews, and peanuts are a smart choice thanks to their high levels of healthy fats and protein.

Meanwhile, grains such as quinoa, oats, and buckwheat also provide ample amounts of this vital nutrient. If you're looking for plant-based sources of protein, there are plenty of options beyond just beans and legumes. Seeds such as chia, flax, and hemp are a great choice, as they offer not only protein but also fiber and omega-3 fatty acids.

These nutrients are of a low cholesterol diet and can help with digestion, and they can be a fantastic inclusion in any diet as they aid in reducing inflammation in the body. Both plant-based and animal-based protein sources are important for a well-balanced diet.

However, if you are primarily consuming plant-based proteins, it is necessary to consume a variety of them and combine them strategically to ensure that all the essential amino acids are obtained.

To boost your plant-based protein intake, consider incorporating these 10 foods into your meal:

Plant-Based Protein Sources

Protein Content per 100g

Hemp Seeds










Chia Seeds




Pumpkin Seeds


Peanut Butter




Supplement-based Protein Source

A person taking protein supplements. Credits: ReviewsFellas©

Protein Supplements



Whey Protein

Optimum Nutrition Gold Standard Whey, MuscleTech Nitro-Tech, Ghost whey protein

High in protein, easily absorbed by the body, promotes muscle growth and repair

Casein Protein

Dymatize Elite Casein, Optimum Nutrition Gold Standard Casein

Slowly digested, provides sustained protein release, helps to prevent muscle breakdown

Plant-Based Protein

Vega Protein & Greens 

Suitable for vegans and vegetarians, high in fiber, and provides essential vitamins and minerals

Tested for safety and quality

Planet Nutrition

Reliable source of quality supplements, and offers guidance on selecting the right supplement

Not a substitute for healthy eating habits


Rather than replacing a balanced diet, protein supplements should be used to enhance it.

Tips For Increasing Protein Intake

Increasing protein intake can be beneficial for individuals looking to build muscle, support weight loss, or simply maintain overall health.

These strategies can be helpful if you're looking to consume more protein-

  1. Incorporate protein-rich foods into every meal: Make sure to include a source of protein, such as eggs, Greek yogurt, or nuts, in every meal to increase overall protein intake throughout the day.
  2. Choose lean sources of protein: Lean protein sources, such as fish, eggs, chicken, and tofu, are a wonderful method to reduce and minimize your intake of unwanted fat.
  3. Snack on protein-rich foods: Snacking on protein-rich foods, such as jerky, edamame, or cheese, can be a great way to increase protein intake.
  4. Substitute high-protein options for lower-protein options: Replace low-protein foods, such as carbs in refried beans, white bread, or protein pasta, with higher-protein alternatives, such as quinoa or lentils.
  5. Use protein supplements: Protein supplements, such as whey protein or plant-based protein powders, might be a quick and easy approach to enhancing protein intake.

Which Protein Source is Better For You?

When it comes to choosing protein sources, both animal sources and plant-based sources are beneficial for boosting your immune system. Animal-based protein sources, such as beef, chicken, eggs, and fish, are essential for individuals who engage in regular physical activity, like athletes and bodybuilders.

These sources provide all the necessary amino acids needed by the body to repair and build muscles. Since essential amino acids cannot be produced by the body, it is essential to obtain them through diet.

While plant-based protein sources also offer health benefits, they may not provide all the essential amino acids that animal-based sources do. Therefore, for those looking to maximize their physical performance and muscle growth, animal-based protein sources are a great option to consider.

Non-animal protein sources offer numerous health benefits, and it is accessible to everyone. Moreover, plant-based protein sources provide additional nutrients and phytochemicals that are essential for overall health, including vitamins, antioxidants, and fiber.

However, some people may prefer one source over another based on their dietary preferences or allergies. If you're vegan or have a dairy sensitivity, sources of protein from plants are the best way for you.

There are some supplements like ghost protein powder, isopure protein, ryse protein, pure protein bars, and Advanced BioNutritionals Perfect Amino Powder are the most popular supplements out there.

Nutritional content is a key factor to consider before selecting a protein source to incorporate into your diet. Animal-based proteins generally contain more iron and Zinc than plant-based proteins, while plant-based proteins are higher in fiber and other antioxidants.

If you want to go with supplements, there are also many options available, including different flavors and different forms (capsule, powder, liquid).

How Much Protein Do You Need?

A person holding a vial of TPT. Credits: ReviewsFellas©

To meet the Recommended Dietary Allowance (RDA) for protein, the NIH recommends that adults consume 0.8 grams (per kilogram) of a person’s body weight. It means that for sedentary adults, consuming roughly 56 grams of protein per day is adequate to fulfill their body's protein requirements.

For example, if you weigh 150 lbs (68 kg), this would equal approximately 95–136 grams of protein per day. By the way, this amount may vary depending on age, weight, gender, and physical condition. Here is a table showing the RDA for protein based on weight:

Weight Range

RDA for Protein

50-59 kg

40-48 grams

60-69 kg

48-56 grams

70-79 kg

56-64 grams

80-89 kg

64-72 grams

90+ kg

72+ grams

Things To Consider Before Choosing Any Protein Source?

Choosing the right protein source is an important decision for anyone who wants to maintain or improve their overall health and fitness. Before selecting a protein source, there are several factors to consider.

Protein Quality: The quality of protein varies between different sources, and it's important to choose sources that are high in essential amino acids.

Nutritional Value: In addition to protein, different protein sources may provide different amounts of other important nutrients, such as minerals, vitamins, and healthy fats. The entire nutritional profile of food or supplements should be examined before selecting them.

Digestibility: Some people may have trouble digesting certain protein sources, such as dairy or soy, due to lactose intolerance or food allergies. So need to choose protein sources that are easily digestible for your body.

Personal Preferences: Personal preferences, such as taste, texture, and convenience, could impact choosing a protein source. Such as some people may prefer the taste of plant-based protein sources, while others may prefer the convenience of protein powders.

The Bottom Line

When it comes to strengthening your immune system, both animal-based and plant-based protein sources offer unique benefits that can help promote optimal health. If you have high pressure or lactose intolerance, instead, you may try a protein supplement also.

Finally, To identify the most efficient and appropriate protein source for you, your particular requirements and objectives need to be considered. Adding a variety of protein sources to your diet is the best way to boost your immune system and maximize your protein intake.

Frequently Asked Questions (FAQs)

Q: Is salami healthy?

Salami is a type of cured and air-dried meat that is typically high in sodium, fat, and calories. Consumed in moderation, it can be a part of a nutritious diet, but it is not a healthy food.

Q: What is planet nutrition?

Planet Nutrition offers several nutrition and supplement products that can aid individuals in meeting their fitness and health goals. First of all, it is all-natural and doesn't have extra fat. They offer a range of supplements, vitamins, and protein powders to help individuals support their workout routines and overall wellness.

Q: What is ghost protein powder?

Ghost Protein Powder is a brand of protein powder that offers a range variety of tastes and formulas to meet different dietary demands and preferences. The product is formulated with premium whey protein isolate and other natural ingredients and is designed to be easy to digest and absorb for maximum benefit.

Q: What are two foods rich in protein?

There are numerous protein-rich foods, but two examples are chicken and lentils. Chicken is a popular animal-based source of protein,  a 3-ounce of chicken breast contains approximately 26 grams of protein. Lentils, on the other hand, are a plant-based source of protein, with 1 cup of cooked lentils containing approximately 18 grams of protein.

Q: How long does protein bloat last?

Protein bloat, also known as protein-induced bloating or protein intolerance, is a digestive issue that can occur in some individuals when they consume large amounts of protein. Protein bloat is a common side effect of consuming large amounts of protein, especially in supplement form.

It is usually temporary and will subside within a few hours to a few days. Drinking plenty of water, reducing salt intake, and consuming high-fiber foods can help alleviate symptoms.

Q: What element is found in both DNA and protein?

The element found in both DNA and proteins is nitrogen (N). Nitrogen is a crucial component of both nucleic acids, which make up DNA, and amino acids, which are the building blocks of proteins.

Q: What is protinex protein content?

Protinex is a brand of protein powder that is popular in the USA and India. The protein content of Protinex depends on the specific product and flavor. However, in general, Protinex protein powders are formulated to provide a high amount of protein per serving.

Q: How much calories are in 3 eggs?

On average, a single large egg contains around 70-80 calories. Therefore, three large eggs would contain approximately 210-240 calories.