Nutrient Food Sources
Protein
Protein is needed for healing, immunity, mental function, liver detoxification and hormone control.
Proteins are composed of varying combinations of 22 amino acids, 8 or which are essential (they can not be made by the body and must be obtained from the diet). Foods that supply the full quota of essential amino acids are called complete proteins, such as meats, poultry, fish, eggs, milk, quinoa and peanuts. Other plant protein sources such as nuts, seeds, grains and pulses are not complete, but can be combined to obtain the full mix. Vegetarians and vegans must therefore consider the combination of plant proteins they eat in order to obtain the full quota of amino acids that the body needs for health.
| Food sources of Protein | Amount (g per serving) |
| Asparagus | 4.66 |
| Beef | 32.04 |
| Black beans, cooked | 15.24 |
| Broccoli | 4.66 |
| Brussels sprouts | 3.98 |
| Calf’s liver | 24.53 |
| Cauliflower | 2.28 |
| Chickpeas | 14.53 |
| Chicken breast | 33.79 |
| Cod | 26.03 |
| Collard greens | 4.01 |
| Cow’s milk | 8.13 |
| Egg | 5.54 |
| Goats milk | 8.69 |
| Green beans | 2.36 |
| Green peas | 8.58 |
| Halibut | 30.27 |
| Kale | 2.47 |
| Kidney beans | 15.35 |
| Lamb | 30.15 |
| Lentils | 17.86 |
| Lima beans | 14.66 |
| Miso | 4.06 |
| Mozzarella cheese | 6.88 |
| Navy beans | 15.83 |
| Oats | 6.08 |
| Peanuts | 9.42 |
| Pinto beans | 14.04 |
| Pumpkin seeds | 8.47 |
| Rye | 8.31 |
| Salmon | 29.14 |
| Scallops | 23.11 |
| Shitake mushrooms | 4.98 |
| Shrimp/prawn | 23.71 |
| Snapper | 29.82 |
| Soybeans, cooked | 28.62 |
| Spinach | 5.35 |
| Split peas | 16.35 |
| Swiss chard | 3.29 |
| Tempeh | 20.63 |
| Tofu | 9.16 |
| Tuna | 33.99 |
| Turkey breast | 32.56 |
| Yogurt | 12.86 |
| Venison | 34.25 |
Source: www.whfoods.com