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Cooking with Chris Profile picture
@coookwithchris
Apr 15, 2024 • 13 tweets • 4 min read • Read on X
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THE 10 BEST PROTEIN SOURCES & THEIR NUTRIENTS

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No matter your health goals, protein intake is KEY

-Keeps you the most full
-You burn more calories digesting it
-Helps build/maintain muscle
-Prevents a big glucose spike with carbs
-Most nutrient dense foods

Here are 10 of my favorite protein sources & their nutrients:
Eggs

Vitamin A
Vitamin D
Vitamin E
Vitamin K
Vitamins B2 B5 B9 B12
Biotin
Choline
Phosphorus
Selenium
Calcium
Iron
Iodine
Lutein and zeaxanthin (antioxidants)
Omega 3’sImage
Red meat (beef & wild game)

Vitamin B12
Zinc
Selenium
Iron
Niacin
Vitamin B6
Phosphorus
Creatine
Taurine
CLAImage
Salmon

Vitamins B1, B3, B5, B6, B7, B9, B12
Selenium
Phosphorus
Zinc
Potassium
Omega 3’s
Vitamin D
AstaxanthinImage
Shrimp

Vitamin B12
Iodine
Selenium
Phosphorus
Zinc
AstaxanthinImage
Chicken

Vitamin B3,B6, B12
Selenium
Phosphorus
Zinc
Potassium
Copper
IronImage
Scallops

Phosphorus
Potassium
Zinc
Selenium
Magnesium
Omega 3’sImage
Sardines

Vitamin B2, B3, B12
Selenium
Phosphorus
Vitamin D
Calcium
Copper
CholineImage
Pork

One of the best sources of Vitamin B1
Vitamins B3 B6 and B12
Selenium
Zinc
Phosphorus
IronImage
Lamb

Iron
Vitamins B3, B12
Selenium
Zinc
Phosphorus
Creatine
CLAImage
White Fish

Vitamin B1, B3, B6, B12
Phosphorus
Magnesium
Zinc
Pantothenic acidImage
I always tell people, having a variety of protein sources each week is the easiest way to get a ton of different vitamins & minerals!

Now sprinkle in some things like dairy, liver, oysters, bone marrow, bone broth each week to balance the amino acids and get even more nutrients!

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More from @coookwithchris

Cooking with Chris Profile picture
Dec 23
LEAKY GUT🚨

One of the most overlooked causes of health issues...

Yet most doctors deny it’s even real!

So, here’s everything you need to know on LEAKY GUT & how to resolve it:Image
Your digestive system is responsible for absorbing nutrients and getting rid of waste

The lining of the intestines are the barrier between your gut and bloodstream

When it’s functioning properly, this will prevent harmful substances from entering your bloodstream
Your intestines have small gaps, which allow nutrients to enter your bloodstream, known as intestinal permeability

When we have disruption to the gut, these gaps start to widen (aka increased intestinal permeability) and toxins & bad bacteria can enter your bloodstream
Read 17 tweets
Cooking with Chris Profile picture
Dec 22
Bloating is extremely common, but not normal🚨

Here is everything you need to know about bloating; why you may be experiencing it, and what you can do about it:Image
SIBO

This is where there is an accumulation of bacteria in the small intestine, which interferes with our digestion.

This can cause excess gas which leads to bloating, as well as other gut issues.

A common side effect is immediately “feeling pregnant” after a meal.
Read more about SIBO here:
Read 14 tweets
Cooking with Chris Profile picture
Dec 22
THE ULTIMATE BONE BROTH GUIDE🦴

Why you should drink it + how to make it perfectly

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Humans have been making bone broth for thousands of years. After consuming all the meat and organs and using the hide, they were left with the bones.

By heating the bones, they could extract the nutrients.
Hippocrates recommended it to people with digestive issues. And bone broth has always been used in Chinese medicine to heal the gut.

There are countless examples throughout history—they were definitely onto something. Using the whole animal is the most nutritious way to eat.
Read 19 tweets
Cooking with Chris Profile picture
Dec 1
10 STEPS TO HEALTH-PROOF YOUR KITCHEN:Image
1. Swap any nonstick or teflon pans with ceramic, stainless steel or cast iron

Nonstick pans get their slippery texture from PFAs and PFCs which are toxic. When heated, chemicals are released into the air and food, including PFOA which is linked to thyroid disease, cancer, & more.

Ceramic is best for low to medium heat, and stainless steel/cast iron are best for higher heats.
2. Use unbleached parchment paper instead of aluminum foil

Aluminum can leech into your food when heated (especially acidic food). It is a neurotoxin and has no known use in the human body.
Read 11 tweets
Cooking with Chris Profile picture
Nov 20
TOXIC HOUSEHOLD ITEMS/PRODUCTS

In this thread, I’ll go over why each product is bad, natural alternatives/brands you can trust, and ways to make things at home if possible

(MEGA Thread)Image
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Before I begin, I just want to say that you do not need to switch every single thing overnight. Being truly healthy is about making small steps over time.

Many of these are very easy/cheap swaps and can be ordered from Amazon.
We’ll start in the kitchen.

Nonstick pans get their slippery texture from PFAs and PFCs which are high toxic. When heated, multiple chemicals are released into the air and food, including PFOA which is linked to thyroid disease, cancer, and much more.
Read 34 tweets
Cooking with Chris Profile picture
Nov 13
A GUIDE TO COOKING FATS

When & why you should use each one, and what to avoid

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To start, let’s clear up a little misconception.

Many people think that the smoke point of a fat is an indicator of how safe it is under heat, but this isn’t the case.

Smoke point is a POOR indicator of how well a fat does under heat.
What matters is the STABILITY of the fat, and there are 3 main factors to consider:
Read 17 tweets

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