Whether your goal is to consume 1 gram of protein per pound of body weight, or just increase your daily protein consumption, here’s a helpful breakdown of protein-rich foods by groups.

Animal-Based Sources

A 3.5 oz serving of ground beef provides about 25.1g of protein. Salmon fillet offers 22.1g, while canned tuna (drained) contains around 23.6g. Pork delivers 16.9g, skinless chicken breast has 22.5g, and turkey breast tops the list with 30.1g. One egg contributes 6g of protein.

Dairy Products

Whole milk (1 cup) provides 8g of protein. Greek yogurt contains 17g per cup. Cottage cheese is a great option with 25g per cup, and cheese offers 9g per 1 oz serving.

Plant-Based Sources

It helps calm spasms in the liver and regulates liver heat (Chinese medicine), which means it can heat up the liver, perking it up out of stagnation, or cool a very hot liver, balancing it out.

Helpful for a sluggish liver, stagnant liver, and dirty blood syndrome. Improves bile production and potency while improving the stomach’s production of hydrochloric acid. Also feeds the liver with dozens of phytochemical compounds that it can use for many of its chemical functions.

Some of ginger’s phytochemical compounds expel ammonia and rotting, putrefying food, debris, and toxins from the small intestine and colon, allowing for cleaner nutrients to enter the liver from the intestinal tract. Ginger also dislodges fat cells inside the liver, allowing that fat to break free and exit through the bile and digestive tract, sometimes by way of the gallbladder.

In a recent study in 2022, researchers demonstrated how common artificial sweeteners such as saccharin, sucralose, aspartame, and stevia, changes the gut microbiome in humans. Although the mechanism that connects changes in gut microbiome and consumption of artificial sweeteners is unknown, researchers do know that they do change the intestinal bacteria. When bacteria in the gut is modified this can impact how easily the body moves glucose from the blood into muscle and fat, which can lead to weight gain and diabetes.

Vitamins D and K are both fat-soluble vitamins and play a central role in calcium metabolism. Vitamin D promotes the production of vitamin K-dependent proteins, which require vitamin K for carboxylation in order to function properly. Vitamin D is a cofactor in many metabolic functions, such as; protects fat cells from becoming insulin resistant, it lifts our moods, it can protect against prostate cancer, it modulates our immune system, and it increases the absorption of calcium. It’s found in fatty fish, dairy products, and eggs, but is mainly synthesized by the human skin when exposed to sunlight. In the liver, it is converted to 25(OH)D, the main circulating vitamin D metabolite, and this is what’s measured in your lab tests. From the liver, it goes to the kidneys and is converted to its full biological most active form 1,25-dihydroxyvitamin D (1,25(OH)D), also known as calcitriol. Osteocalcin, also known as bone gamma-carboxyglutamic acid-containing protein, is a small non-collagenous protei…