MindCheck Logo

MindCheck is the Weekly Wednesday Kids Mental Health series with Dr. Ray Pataracchia N.D.  MindCheck provides in depth information on the orthomolecular approach to coping with mood and/or behavior disorders.  The MindCheck Health Series is endorsed by the  Mindful Network - ‘A Better Future for Children’s Mental Health’.

 

Protein - Egg Dish

 

 

 

 

 

 

 

 

 

Protein deficiency is common in ADD, ADHD, OCD, depression, anxiety, and psychosis.     

 

Protein is Essential to Life and Mental Health

 

Basic proteins, fats, and carbohydrates are essential to human metabolism.  As with many things in life balance is important.  Some basic proteins building blocks (amino acids) are provided only from our food supply.  Individual animal based protein sources (e.g. meats, eggs) provide a complete array of amino acids.  Individual plant based foods in general provide only a portion of the complete array of amino acids; therefore, to meet metabolic demands from plant sources you need to consume a wide variety of plant based sources.

 

Protein deficient states can deplete the body of structural proteins needed for muscle maintenance and growth.  Protein deficiency impairs body functions on a general and global level.  Neurotransmitters responsible for brain cell communication are also predominantly protein based.  In protein deficient states, brain function compromise can occur.

 

Top Sources of Protein for Mental Health 

Here are some of the best high quality protein sources.  Note that protein amounts vary depending between reference sources.

 

Turkey or Chicken

3 ounces (100g) of cooked/roasted turkey or chicken breast (about the size of a deck of cards) provides 22-29g of protein.

 

Fish (Salmon, Trout, Cod) 

Salmon

3 ounces (100g) of cooked Atlantic salmon provides about 25g of protein.

Trout

3 ounces (100g) of cooked rainbow trout provides about 23g of protein.

Cod

3 ounces (100g) of cooked Atlantic cod provides about 20-23g of protein.

[If you suspect mercury toxicity then this may not be a viable protein option.]

 

Cheese

3 ounces (100g) of mozzarella cheese provides about 22g of protein.

[If you are intolerant or sensitive to dairy then this may not be a viable protein option.]

 

Pork

3 ounces (100g) of cooked/broiled pork chops provide about 26g of protein.

3 ounces (100g) of cooked/roasted/cured/regular/extra lean ham provides about 19g of protein.

1 slice of cured/baked bacon provides about 3g of protein.

[Pork is quite hard to digest so other protein sources may be a better alternative.]

 

Beef

3 ounces (100g) of Prime Rib cooked/roasted provides about 16g of protein.

3 ounces (100g) of 80% Lean ground beef cooked/roasted provides about 14g of protein.

 

Tofu

3 ounces (100g) of firm tofu provides about 7g of protein.

 

Beans

3 ounces (100g) of raw green snap beans provides about 2g of protein.

3 ounces (100g) of cooked green beans provides about 2g of protein.

 

Eggs

1 boiled egg provides about 6.25g of protein.

[4 boiled eggs therefore provide 25g of protein.]

 

Milk

1 cup of 2% milk provides about 10g of protein.

[If you are intolerant or sensitive to dairy then this may not be a viable protein option.]

 

Nuts

3 ounces (100g) of mixed nuts provides about 16.5g of protein.

3 ounces (100g) of roasted almonds provides about 22g of protein.

3 ounces (100g) of roasted pistachios provides about 21g of protein.

[3 ounces (100g) of peanut butter provides about 25g of protein.]

 

Seeds

1/3rd cup (27g) of roasted pumpkin seeds provides about 10g of protein.

1/3rd cup of sunflower seeds provides about 8g of protein.