The best protein sources for health and longevity include eggs, wild fish, poultry, lean beef, lentils, tofu, and bone broth.
These foods support muscle maintenance, metabolism, and recovery as you age.
Choose high-quality proteins and spread intake throughout the day.
Protein helps maintain muscle, repair tissues, regulate hormones, and support your immune system.
As you age, your body needs more protein to prevent muscle loss and stay energised.
Complete proteins contain all 9 essential amino acids.
Top choices include:
• Eggs (the king)
• Wild-caught fish (like salmon or sardines)
• Poultry (like chicken or turkey)
• Grass-fed beef
These proteins support daily recovery, strength, and long-term wellbeing.
Plant proteins are great for fibre, minerals, and gut health.
Good sources are:
• LentilsChickpeas
• TofuTempeh
• QuinoaTip:
Combine foods like rice and beans to get more essential amino acids.
Yes. Collagen helps with skin, joints, bones, and gut lining.
Natural sources:
• Bone broth
• Collagen powder
• Chicken or fish skin
Collagen declines with age, so a boost can support healthy ageing.
