Top Protein Sources: Animal, Plant-Based Foods, Benefits, and Deficiency Risks

the best protein-rich foods for a healthy diet, including plant-based and animal sources. Learn about daily protein needs and benefits for overall wellness
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Proteins play an essential role in maintaining overall health, and they are made up of amino acids, which are divided into two categories: essential and non-essential. The body can synthesize non-essential amino acids, but essential amino acids must be obtained from food sources. Animal-based proteins are not only rich in essential amino acids but also provide other important nutrients such as vitamin B12, vitamin D, DHA, heme iron, and zinc. (1)


There are three types of proteins in food: complete, incomplete, and complementary proteins. Complete proteins contain all essential amino acids and are primarily found in animal sources like meat, eggs, and dairy. Incomplete proteins, which lack one or more essential amino acids, are typically found in plant-based foods like beans, peas, and whole grains. Complementary proteins combine two or more incomplete protein sources, such as rice and beans or bread and peanut butter, to provide a full spectrum of essential amino acids.(2)


Animal-Based Protein Sources

Chicken breast is an excellent source of lean protein, offering 32.1 grams per 100 grams. Tuna is another high-protein food, providing 29.9 grams per 100 grams. Beef also contributes significantly to daily protein needs, with 28.7 grams per 100 grams. Dairy products can also be good protein sources. For instance, low-fat yogurt contains 5.7 grams of protein per 100 grams, while Parmesan cheese delivers a substantial 35.8 grams per 100 grams. Eggs, a versatile protein source, offer 12.6 grams of protein per 100 grams. Additionally, one cup of milk provides 8 grams of protein, and a slice of Cheddar cheese contains 7 grams. Even American cheese can contribute with 5 grams of protein per slice. (3)


Plant-Based Protein Sources

For those following a plant-based diet, lentils provide 9 grams of protein per half-cup, and chickpeas offer 7 grams. Tofu is another option, with about 8 grams of protein in a 3-ounce serving. Nuts are a convenient snack, offering between 5 and 6 grams of protein per half-cup, while quinoa, a popular grain alternative, provides 8 grams per cup. Nutritional yeast, often used as a cheese substitute in vegan diets, contains 8 grams of protein per quarter cup. Tempeh, a fermented soy product, delivers 13 grams of protein in just 3 ounces, while black beans offer 10 grams per cup. Even peanut butter can add protein to your diet, with 7 grams in two tablespoons.


Other plant-based options include mushrooms, which contain 3 grams of protein per five medium-sized mushrooms, and seitan, a wheat-based meat substitute that provides 21 grams of protein per third cup when prepared with soy sauce. Ezekiel bread, made from sprouted whole grains, provides 4 grams of protein per slice. (4)


Protein in Vegetables

Certain vegetables also contribute to daily protein intake. Watercress, for example, contains 0.8 grams of protein per cup, with protein making up about 50% of its calorie content. Spinach offers 0.9 grams of protein per cup, along with beneficial compounds like nitric oxide, which supports heart health. Asparagus is another option, with 2.9 grams of protein per cup, and is rich in B vitamins, vitamin A, and magnesium. Broccoli provides 2.6 grams of protein per cup, while cauliflower offers 2 grams of protein. (5)


Protein in Fruits


Though fruits are generally not considered a high-protein food group, some contain moderate amounts. Avocados provide 2 grams of protein per 100 grams, apricots contain 1.4 grams, and kiwis have 1.1 grams. Bananas and oranges each contain approximately 0.9 to 1.1 grams of protein per 100 grams. (6)


Low-Calorie, Low-Fat Protein Sources


When focusing on protein-rich foods, it's often advisable to choose low-calorie, low-fat options. These include lean meats, fish, and plant-based proteins like lentils, quinoa, and certain vegetables.(7)


Daily Protein Requirements


Protein needs vary based on age and gender. For infants between 0 to 6 months, the recommended intake is about 10 grams per day. Children from 1 to 3 years need approximately 12 grams, while those aged 4 to 8 require around 16 grams. Adolescents and adults have higher needs, with males aged 9 to 13 requiring 31 grams per day, while females need 24 grams. By adulthood, males typically need 52 grams, and females require 37 grams. For seniors, protein intake increases slightly, with males over 70 requiring about 65 grams and females needing 46 grams daily. (8)


The Role of Proteins in the Body


Proteins are complex compounds composed of long chains of amino acids. These amino acids are the building blocks for muscle, skin, hair, nails, and even the brain. Protein is crucial not only for cell structure but also for regulating tissues and organs. It makes up about half of the body's lean mass, playing an indispensable role in overall health and function.


Protein Deficiency and Its Impact on Health


Severe protein deficiency can lead to serious health conditions. One such condition is kwashiorkor (9), a form of protein malnutrition primarily affecting children. Early signs include lethargy, irritability, and loss of muscle mass, while advanced symptoms include growth failure, muscle wasting, and a protruding belly. The immune system is also compromised, leaving affected children more susceptible to infections.


Marasmus (10), another severe form of malnutrition, occurs when the body lacks both protein and calories. This condition, prevalent in developing countries, leads to extreme weight loss, muscle depletion, and failure to thrive in children. It is a leading cause of death among children under five, accounting for around three million deaths annually according to UNICEF.


By incorporating a variety of protein sources into the diet, from animal-based options to plant-based alternatives, individuals can meet their protein needs and support overall health.


Summary: 

Understanding Protein Sources and Their Importance

Amino acids, vital for health, are classified into essential and non-essential types. Essential amino acids must be acquired through diet, often found in animal proteins, which also provide additional nutrients like vitamins B12 and D.

Proteins are categorized into complete proteins (animal sources like meat and dairy) and incomplete proteins (plant sources like legumes and grains). The body requires specific daily protein amounts based on age and gender.

Protein plays a crucial role in the body, forming essential components of cells and tissues. Insufficient protein intake can lead to severe health issues like kwashiorkor and marasmus, particularly in vulnerable populations like children.

Various foods, including meats, dairy, legumes, and certain vegetables and fruits, offer differing protein contents, emphasizing the need for a balanced diet to ensure adequate protein intake.


References:

1) Animal vs Plant Protein - What's the Difference? , By Kaitlyn Berkheiser and Mary Jane Brown, PhD, RD (UK) — Updated on June 23, 2023 , Healthline 

2) How much protein does a person need? , By Lisa Hodgson, RDN, CDN, CDCES, FADCES, Nutrition — Written by Yvette Brazier — Updated on November 15, 2023 , MedicalNewsToday 

3) Top 10 Foods Highest in Protein,  By Daisy Whitbread , MyFood Data

4) 10 of the Best Plant-Based Sources of Protein, By of Moira Lawler, Everyday Health 

5) The 10 best vegetables for protein, By Katherine Marengo LDN, R.D. — Updated on January 10, 2023

6) Top 10 Fruits Highest in Protein , By Daisy Whitbread , MyFood Data

7) High-Protein Diet for Weight Loss , By Kathleen M. Zelman, RD, LD, MPH , Webmd 

8) Protein , Eatforhealth.gov.au

9) Medical Definition of Kwashiorkor , By Foram Mehta, MedicalNewsToday

10) Marasmus: A type of malnutrition , By Foram Mehta, MedicalNewsToday

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