Protein is an important part of your skin, muscles, organs and body fluids. You require protein in your diet to help repair and produce new cells. Protein is also essential for proper growth and development. Proteins are made up of essential and nonessential amino acids. Essential amino acids cannot be produced in the body and must be obtained through the foods you eat. Leucine is an example of an essential amino acid required for proper functioning in your body.
Meat, Poultry and Fish
Animal foods are complete proteins because they contain all nine essential amino acids that help build and repair cells in your body. Good sources include meat, poultry, fish, eggs and dairy products such as milk, cheese and yogurt. Soybeans are a complete protein that is plant-based. Beef, salami, chicken, fish, shrimp, pork and whole eggs are good sources of leucine.
Beans, Nuts and Seeds
Proteins that lack one or more of the essential amino acids are called incomplete proteins. These include kidney beans, black beans, pinto beans and chickpeas. Nuts and seeds are also sources of one or more essential amino acids. Good sources include almonds, walnuts, pecans, cashews, brazil nuts, pumpkin seeds and sunflower seeds. Leucine can also be found in these foods. Good sources include almonds, walnuts, peanuts and lentils.
Dairy Products
Dairy products are good sources of complete proteins. Good protein-rich sources include milk, yogurt and cheese. Rich sources of leucine include goat milk and whole cow's milk.
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