Amino acids, the components that combine to make protein, come from both plant- and animal-based food sources. While 20 different amino acids exist, the body can't make nine essential amino acids on its own, according to the Centers for Disease Control and Prevention, or CDC. Complete proteins are those that provide all nine of the essential amino acids your body needs to function properly. However, eating a variety of incomplete proteins can provide adequate amounts of essential amino acids.
Complete Proteins
Animal products generally provide all nine of the essential amino acids. Options include meat, poultry, eggs, dairy foods and fish. Among plants, soybeans provide sufficient amounts of each of the nine essential amino acids to be considered a complete protein as well. Consuming too many animal protein sources can lead to an unhealthy intake of saturated fat. Opt for skinless poultry, lean cuts of meat and fat-free dairy products to limit unhealthy fats in your diet.
Incomplete Proteins
Most plant sources of protein are missing one or more of the essential amino acids. Examples of incomplete proteins include seeds, grains, nuts, peas and legumes. Although you can combine plant foods such as rice and legumes or corn and beans to make a complete protein, you don't need to consume each of the essential amino acids at the same time to get the benefits. As long as you eat complementary proteins at some point during the day, the effect is the same.
Intake Recommendations
Most people get enough protein without counting grams. Approximately 10 to 35 percent of your calories should come from protein, which provides 4 calories per gram. On average, women need roughly 46 g and men need 56 g daily. However, you should follow the advice of your doctor or dietitian if you have specific health needs or increased protein needs resulting from high amounts of physical activity.
Considerations
Getting sufficient amounts of protein in your diet ensures that you have the amino acids you need for bone, muscle and skin health. If you follow a vegan diet, you can easily get enough protein by consuming a variety of plant sources. A half cup serving of chickpeas, baked beans or pinto beans, for example, provides 6 g of protein, while the same size serving of soybeans or lentils provides 15 or 9 g, respectively.
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