Protein, a complex form of amino acids, comprises a critical part of your nutrition as every single cell in your body depends upon it for the sustenance of life. A balanced diet containing an adequate amount of protein is essential to your body for the production of enzymes and hormones, as well as the maintenance of muscles, skin, blood and bones. Although you can acquire protein through nutritional supplements like a protein shake, the best sources of protein are obtained directly through your food.
Soybeans
Soybeans are the only vegetable product that contains all of the essential amino acids necessary to form a complete protein, according to the University of Maryland Medical Center. Soybeans provide all three macronutrients--carbohydrate, protein and fat--and are a source of vitamins and minerals, and compounds like isoflavones. You can incorporate soy protein into your diet through a variety of foods, including soy nuts, plain soybeans, soy milk and tofu.
Fish
The Harvard School of Public Health ranks fish as one of the best animal-based sources of protein. Fish is typically lean, and much of its fat is in the beneficial form known as omega-3. Omega-3 fatty acids can play a large role in helping to reduce blood cholesterol levels, and have other health-protective benefits, according to the Mayo Clinic.
Eggs
One cup of eggs contains over 31 grams of protein, and can be added to a variety of dishes. Eggs are also a healthful source of vitamins A and D. The National Institutes of Health advise that two to three eggs a day will provide all the protein that your body requires.
Poultry
Poultry ranks among the better lowfat options when it comes to animal-based protein, according to the Mayo Clinic, and contains around 10 grams of protein per serving. For the lowest fat, aim for skinless poultry such as turkey or chicken breast. Opt for white meat over dark to ensure lower fat content. If you're on a lowfat diet, you'll find that waterfowl, like geese and ducks, are fattier than chicken.
Dairy Products
Dairy is ideal if you are considering a non-meat protein source, according to the National Institutes of Health. Recent studies from the University of Adelaide suggest that the whey in dairy protein may provide protection in some forms of cancer as well. Dairy can be typically high in fat--opt for lowfat choices such as yogurt, cottage cheese and fat-free milk.
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