Protein is a vital part of your daily diet. Choosing healthy protein choices and not over-eating protein is important for many reasons, including the decreased consumption of saturated fat and cholesterol. The American Heart Association recommends that 10 to 15 percent of your daily calorie intake should come from a source of protein.
Types
The two main types of protein are complete protein and incomplete protein. Complete proteins come from animal products and contain all essential amino acids. Incomplete proteins are low in certain essential amino acids and come from non-animal products.
Significance
Protein is a vital part of every tissue, cell and organ in your body. Protein is in a constant process of being broken down and replaced by the essential amino acids in your diet.
Sources
Animal sources of complete proteins include meat, poultry, fish, eggs, milk and milk products. Other sources of incomplete proteins include vegetables, legumes, tofu, nuts, seeds, grains and fruits.
Expert Insight
According to the U.S. Department of Agriculture and the Mayo Clinic, you need about 50g protein in your daily diet. Most Americans consume about twice that amount. High animal protein in your diet increases the risk of heart disease, diabetes, stroke and several types of cancer.
Considerations
Soy is controversial as to whether it helps reduce or increase the risk of certain types of cancers.
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