Protein is an essential nutrient, crucial for the body to build, maintain, and repair tissues. It helps sustain muscle mass, contributes to the creation of enzymes, hormones, and antibodies, and supports the body's recovery from injury. As we age, muscles tend to decline in both mass and strength, making adequate protein intake even more crucial for maintaining mobility and daily activities.
Regarding which source offers the best protein – fish, eggs, meat, or legumes – there is no single best food in all circumstances. Each group provides unique nutritional value. The key is to consume sufficient protein by incorporating a diverse range of food sources into your daily diet.
Fish provides easily digestible protein. Fatty fish, such as salmon and mackerel, are also rich in omega-3, a beneficial fat for heart health. Regular fish consumption helps supplement protein and diversify nutrient sources.
Eggs offer high-quality protein, containing all essential amino acids that the body cannot produce on its own. Eggs are also easy to prepare, suitable for various meals, and can be combined with vegetables to increase nutritional diversity.
Meat is a rich protein source, providing nutrients like iron, zinc, and vitamin B12, depending on the type. However, prioritize lean meats, consume them in appropriate amounts, and limit processed meats like sausages and bacon. While meat contains protein, one should not assume that eating large amounts of meat or consuming mostly tendons and skin will enhance the body's collagen production.
Soybeans, tofu, and other legumes are plant-based protein sources that supplement protein, fiber, and many other nutrients. Tofu is easy to prepare and can be combined with vegetables, mushrooms, eggs, or other foods in daily meals. Soybeans also provide good quality protein with essential amino acids.
Overall, instead of focusing on just one type of food, rotate your protein sources, consume plenty of fruits, vegetables, and other food groups. Especially for older adults, adequate protein intake combined with appropriate physical activity, particularly strength-building exercises, will help maintain muscle mass and improve mobility.
Doctor Nguyen Trong Thuy
Former Doctor of Vietnam National Football Team and U23 Vietnam
