Protein is an organic molecule that is an essential dietary element, according to KidsHealth.org. The body utilizes protein to build hemoglobin and form various types of muscles. Protein is made of basic organic compounds called amino acids, and has two main forms: complete and incomplete. Complete proteins contain all the amino acids vital to the body, while incomplete have only some of them. Various kinds of food can be sources of protein.
Beef
Beef is a common source of complete protein, notes the University of Maryland Medical Center. Two or three servings of protein is enough to satisfy the body's daily requirements. However, the precise serving size depends on factors such as age and general health, notes MedlinePlus, a service of the National Institutes of Health. The suggested serving size for lean meat such as beef is between 2 to 3 oz. Note that drawing protein exclusively from beef may have an adverse effect on overall health.
Dairy Products
Dairy products such as cheese, milk, and yogurt are good examples of complete protein sources, according to MedlinePlus. 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. Selecting dairy products that have low to no fat is highly advisable for overall health. Some examples of low-fat dairy products are reduced-fat milk and fat-free yogurt.
Eggs
Eggs are a rich source of complete proteins, notes the University of Maryland Medical Center. The body utilizes complete proteins derived from eggs and similar sources to produce new cells, or simply repair damaged ones, explains MedlinePlus.
Fish
Complete proteins also derive from fish, explains MayoClinic.com. Fish is generally considered a healthier alternative to other protein sources, like beef, which may also contain high levels of cholesterol. Eating fish instead of high-cholesterol protein sources at least two times weekly is highly advisable.
Grains
Grains are a source of incomplete proteins, notes the University of Maryland Medical Center. Choices include barley, corn, oats, rice and wheat.
Legumes
Legumes such as beans or peas are examples of incomplete protein sources, notes the University of Maryland Medical Center. Pair legumes with other incomplete plant proteins to complete the amino acids--for example, eat corn with beans.
Nuts and Seeds
Nuts and seeds are sources of incomplete proteins that are easily integrated into your daily diet, explains MedlinePlus. Almonds, cashews and peanuts are typical examples of nuts containing protein. Pumpkin seeds and sunflower seeds are good sources of protein.
Poultry
Meat from poultry, such as chicken or duck, is a common source of complete proteins, notes MayoClinic.com.
Soybeans
Soybeans are excellent sources of complete proteins, notes the University of Maryland Medical Center. They are the only vegetables that contain all nine essential amino acids, explains MedlinePlus.
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