Fish, eggs, meat, beans: Which is the best protein source?

Answer:

Protein is an essential nutrient that enables the body to build, maintain, and repair tissues. It helps preserve muscle mass, participates in the production of enzymes, hormones, and antibodies, and supports recovery when the body is injured. As you age, muscle mass and strength typically decline, and so consuming enough protein becomes even more critical to maintaining mobility and everyday function.

So, which source, fish, eggs, meat, or beans, provides the most protein? There is no single "best" food for every situation. Each food group has its own nutritional value, and what matters is getting enough protein from a variety of sources in your daily diet.

Fish

Fish supplies easily digestible protein, and fatty fish such as salmon and mackerel are rich in omega-3 fatty acids, a type of healthy fat that is good for cardiovascular health. Eating fish regularly provides you with protein and many other nutrients.

Eggs

Eggs contain high-quality protein and all the essential amino acids that the body cannot synthesize on its own. They are also simple to prepare, suitable for various meals, and can be paired with vegetables for more nutritional variety.

Eggs are a source of high-quality protein that is simple to prepare and suitable for various meals. Photo by Pexels

Meat

Meat is rich in protein, and, depending on the type, also provides key nutrients such as iron, zinc, and vitamin B12. However, you should opt for lean meat, eat sensible portions, and limit processed meats such as sausages and bacon. Although meat contains protein, you should not assume that eating large quantities or cuts with lots of tendon and skin will enhance your body’s collagen production.

Soybeans and legumes

Soybeans, tofu, and various legumes serve as excellent plant-based protein sources, supplementing your body with protein, fiber and other nutrients. Tofu is versatile and pairs well with vegetables, mushrooms, eggs, and other daily staples. Additionally, soybeans provide high-quality protein that is packed with essential amino acids.

Overall, rather than fixating on a single food item, it is best to rotate your protein sources and eat enough fruits, vegetables, and other food groups. For older adults in particular, getting enough protein, combined with regular physical activity, especially strength-training exercises, will help maintain muscle mass and mobility.

Dr. Nguyen Trong Thuy

Former doctor of the Vietnamese National and U-23 Football Teams