Top 5 Sources of Proteins

The Greek word protein means first place. Protein is an important part of a healthy diet, and its consumption helps with everything from higher energy to stronger muscles. Eating the right amount helps with everything from higher energy to stronger muscles. A proper protein balance can also be helpful for weight loss. If you are adding protein to your meals you will be a little full, which can curb your calorie intake.

Animal proteins Vs Plant Proteins:

Animal proteins are considered high-quality proteins or complete proteins. They can support body growth and maintenance because they contain all of the essential amino acids in sufficient amounts. Milk, meat, eggs, yogurt, cheese are all high in animal proteins.

Plant proteins are usually thought of as low-quality proteins or incomplete proteins. This means that single plant proteins cannot easily support body growth and maintenance because each protein lacks adequate amounts of one or more essential amino acids. The proteins from some of the legumes, especially soybeans and chickpeas, are almost as good as those from animal sources. Grains, nuts and legumes are more concentrated sources of amino acids than fruit and vegetables.

Milk:

Milk provides protein as well as calcium, vitamins A and D; yogurt provides calcium and healthful bacteria. Low-fat or non-fat milk, yogurt and cheese maximize nutrients and minimize saturated fat. A one-cup equivalent equals 1 cup of milk or yogurt, 1 ounces of hard cheese or 2 ounces of processed cheeses.

Eggs:

Eggs are available year round to provide not only delicious meals on their own but as an essential ingredient for the many baked goods and sauces that would never be the same without them.

Fish:

Fish is a great source of protein, its low in saturated fat, and it's a great source of healthful omega 3 fats that benefit your heart, even if you're at risk for or already have heart disease. They are also important for pregnant and breastfeeding women for proper brain development in their offspring. Water-packed tuna has over 80% of calories as protein

Legumes:

They are called poor man's meat. If you have avoided eating legumes because they may give you intestinal gas, there are some things you can do to help avoid this problem. When you first add beans to your diet, they may cause intestinal gas. Lima beans, split peas and lentils are less likely to do so than the others, so start with them. Eat small amounts of legumes at first and give your gastro-intestinal tract a few weeks to adjust.

Soybeans:

Soybeans are often referred to as the best protein source originating from the soil. The legume is the only vegetable which contains almost a complete protein equivalent in quality to protein found in dairy and meat products. Our bodies produce 11 of the 20 amino acids we require - the building blocks of protein - the remaining 9 amino acids must come from the foods we eat. Soy protein provides 8 of these 9 amino acids essential for human health. Three cups of beans per week is the recommended amount and a great option for vegetarians.

What you see in the mirror is protein.Your cells, genes,muscles are all made of proteins, so it is essential to take a balanced amount of protein in your daily diet.

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