Protein is an essential nutrient for maintaining your muscles, body tissues and immune system. You can get it from a variety of animal-based and vegetarian sources, but different protein foods have different nutritional benefits. Choose proteins from healthy foods, and eat a variety of healthy foods for a balanced diet.
Types of Protein
A complete, or high-quality, protein source provides each of the essential amino acids that you need to get from the diet so that your body can stay healthy. According to the Harvard School of Public Health, proteins that come from meat and other animal-based foods, such as beef, pork, lamb, chicken, fish, shellfish, milk, yogurt and eggs, are high-quality. Soy protein is a high-quality vegetarian protein. Other plant-based proteins, such as those from beans, nuts and grains, are incomplete because they do not have all of the amino acids you need. However, you can eat a variety of plant-based proteins throughout the day to meet your need.
Nutrients in Animal-Based Protein Sources
Some animal-based protein, such as beef, dark meat chicken and oysters, provide iron in the heme form, which is the form of the mineral that is easy for your body to absorb. Fatty fish and shellfish, such as salmon, herring, mackerel and shrimp, are high in heart-healthy omega-3 fatty acids. Milk and yogurt are excellent sources of calcium, which is essential for strong bones, and many dairy products are fortified with vitamin D to increase calcium absorption. According to MayoClinic.com, animal foods, but not plant foods, provide vitamin B12.
Nutrients in Plant-Based Protein Sources
Many plant-based protein sources, such as nuts, whole grains and beans, are rich in dietary fiber, which can lower your cholesterol and reduce your risk for constipation. According to the Linus Pauling Institute Micronutrient Information Center, these foods also provide potassium and magnesium. Nuts are good sources of healthy monounsaturated and polyunsaturated fatty acids, and they supply the fat-soluble antioxidant vitamin E. Many soy products, such as tofu, supply calcium, dietary fiber and unsaturated fats.
Considerations
The Harvard School of Public Health recommends choosing your protein sources carefully to get the most nutrition. Choose low-fat or fat-free dairy products and lean cuts of meat to reduce your saturated fat intake. Instead of fatty meats and egg yolks, choose egg whites or plant-based foods, which are cholesterol-free, as your protein sources. Remember that your other food choices beside your sources of protein are equally important factors in a balanced and nutritious diet.
References
- HSPH.Harvard.edu: The Nutrition Source: Protein: Moving Closer to Center Stage
- Iowa State University Extension: Eat to Compete: Protein
- Linus Pauling Institute Micronutrient Information Center: Whole Grains
- Linus Pauling Institute Micronutrient Information Center: Nuts
- Linus Pauling Institute Micronutrient Information Center: Legumes
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