Beef is a common source of complete protein. Two or three servings of protein is enough to satisfy the body's daily requirements.
Dairy products such as cheese, milk, and yogurt are good examples of complete protein sources. For those who are not lactose-intolerant or allergic, dairy products can be part of a well-balanced meal, or eaten alone as a snack.
Eggs are a rich source of complete proteins. The body utilizes complete proteins derived from eggs and similar sources to produce new cells and repair damaged ones.
Complete proteins also derive from fish. Eating fish at least two times weekly is highly advisable as it contains n-3 (Omega 3) fatty acids which are vital for brain health and help to reduce systemic inflammation.
Meat from poultry, such as chicken or duck, is a common source of complete proteins.
Soybeans are the only vegetable protein source that contain all nine essential amino acids.
Grains are a source of incomplete proteins, notes the University of Maryland Medical Center. Choices include barley, corn, oats, rice and wheat.
Legumes such as beans or peas are examples of incomplete protein sources. You could pair legumes with other incomplete plant proteins to complete the amino acids–for example, eat corn with beans.
Nuts and seeds are sources of incomplete proteins. Almonds, brazil nuts and cashews are typical examples of nuts containing protein. Pumpkin seeds and sunflower seeds also contain protein.
For some more information check out Alison Anton’s balanced post about protein consumption.
In future articles, we will look at sources of beneficial fats and their utility, as well as the role of dietary carbohydrates and preferable sources.
