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An
important beauty nutrient, protein is the main structural component of
our bodies, and it plays a key role in the health of our features. Hair, skin,
fingernails, muscles, bones, organs, tissues, and cells all need a constant
supply of protein for growth and repair. By nourishing our bodies with protein,
we are more likely to attain beautiful hair and fingernails. Protein
also is an essential component of collagen, the connective tissue that provides
support for beautiful skin. To keep skin supple and slow down the signs
of aging, it is important to consume an adequate amount of protein on a daily
basis.
On the Beauty Diet, I recommend consuming about 25 percent of your calories as protein.
Based on 1,500 calories, this is equivalent to 94 grams of protein a day. More
than this amount is not necessary, and consuming excess protein (such as the
amounts indicated on very low–carbohydrate diets) can stress the liver and
kidneys; plus, the body converts any protein it can’t use into fat.
Because you do need some high-quality protein every day—it’s critical to beauty!
— My Beauty Diet meal plans give you the amount that you need without going
overboard.
Protein for Beautiful Body:
Your body does not store protein, so you need
to eat some every day to continuously refresh your skin cells and keep
your hair and fingernails growing long and strong. Protein comes from
both animal and vegetable sources, including different kinds of meat, fish and shellfish,
poultry, dairy products, eggs, nuts and seeds, legumes, and (to a lesser
extent) grains. Following is a list of healthy sources of protein.
GRAMS OF PROTEIN:
Chicken breast, 3 oz. 26 g
Lean beef, 3 oz. 23 g
Tuna, 3 oz. 20 g
Salmon, 3 oz. 19 g
Cod, 3 oz. 19 g
Shrimp, 3 oz. 18 g
Crab, 3 oz. 18 g
Cottage cheese, low-fat, 1/2 cup, 18 g
Lobster, 3 oz. 17 g
Mozzarella cheese sticks, 2 sticks, 12 g
Yogurt (plain, nonfat), 1 cup, 10 g
Oysters, 3 oz. 10 g
Tofu, 1/2 cup, 10 g
Milk (nonfat), 8 oz. 9 g
Lentils, 1/2 cup, 9 g
Peanut butter, 2 tablespoons 8 g
Edamame (shelled), 1/2 cup, 8 g
Cheddar cheese (low-fat), 1 oz. 7 g
Pumpkin seeds, 1 oz. 7 g
Egg, 1 piece, 6 g
Oatmeal, 1 cup, 6 g
Almonds, 1 oz. 6 g
Walnuts, 1 oz. 4 g
Whole grain cereal (Kashi Flakes) 1/2 cup, 4 g
Whole wheat bread, 1 slice, 3.5 g
Brown rice, 1/2 cup, 3 g
Vegetables (frozen), 1 cup, 3 g
Good Sources of Beauty-Enhancing Omega-3 Fatty Acids
*Salmon, one of my Top 10Beauty Foods, is an excellent source of omega-3 fatty acids. A
3-ounce serving has about 1,800 milligrams (1.8 grams). My preferred choice is
wild salmon (see beauty benefits: The Top 10 Beauty Foods for more on
salmon).
*Flaxseed
oil has
the highest content of alpha-linolenic acid, an omega-3 essential fatty acid, of
any food. A teaspoon of flaxseed oil (or a rounded tablespoon of ground
flaxseeds) contains approximately 2,000 milligrams (2 grams) of healthyomega-3 fatty acids.
*Other
sources include
cold-water fish, such as mackerel, herring, sardines, anchovies, and trout;
oysters; hemp seeds and hemp seed oil; walnuts and walnut oil; wheat germ and
wheat germ oil; canola oil (cold-pressed and unrefined); soybeans and soybean oil;
pumpkin seeds and sesame seeds; Brazil nuts, macadamia nuts, pecans, almonds,
cashews, pistachio nuts, pine nuts, and peanuts; avocados; and some dark leafy
green vegetables.
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