Beat the Heat: 4 Protein-Packed Foods to Boost Energy & Mental Clarity

The scorching heat can take a toll, not just on our bodies, but also on our mental well-being. During these times, it’s crucial to pay attention to what we eat, as food plays a significant role in both physical and mental health. Experts emphasize that nutritional deficiencies can even contribute to feelings of depression. Therefore, incorporating protein-rich foods into our diet is essential for maintaining optimal health during the summer months.

Animal protein, in particular, is highly absorbable and utilized by the body. It serves as a primary building block for muscles, bones, immune cells, and various hormones. A deficiency in animal protein, a key component of the immune system and hormones, can compromise our ability to withstand the exhaustion brought on by the intense heat.

Here are four protein-packed food choices that can help you beat the heat, boost your energy levels, and enhance mental clarity:

1. Chicken Breast

• Chicken breast is the leanest part of the chicken, making it an excellent choice for a healthy and protein-rich meal.
• An 85g serving of boiled chicken breast contains only about 133 calories but packs an impressive 27g of protein.
• To enhance its flavor and moisture, marinate the chicken breast before cooking. Protein also helps to suppress hunger, making chicken breast a valuable addition to a weight-management diet.

2. Pork Tenderloin or Loin

• Pork tenderloin, a lean and tender cut, is a great option for a light yet satisfying meal during hot weather.
• An 85g serving of pork tenderloin contains approximately 139 calories and 24g of protein.
• Pork loin is also rich in essential nutrients.
• Consider using apple juice when cooking pork; the organic acids in apples can tenderize the meat and reduce any unwanted odors.

3. Duck

• Duck has long been recognized as a nourishing food, prized for its high protein content.
• 100g of duck contains about 16g of protein and is rich in unsaturated fats, which are beneficial for overall health.
• Enjoy smoked duck with onions, leafy greens, and mustard leaves for a delicious and nutritious meal.

4. Eggs

• Studies suggest that consuming one or two eggs for breakfast can provide a protein boost, promoting satiety and aiding in weight management.
• Experts suggest that the quality of protein, rather than just the quantity, is what influences satiety.
• Animal-based proteins generally have a higher nutritional quality than plant-based proteins, with eggs being a top choice.
• Dietary guidelines have clarified that there is no clear link between dietary cholesterol from eggs and blood cholesterol levels.
• Boiling eggs is preferable to frying them in oil.