What are Some Good Sources of Proteins?

Protein is a complex macromolecule, which consists of carbon, nitrogen, oxygen, hydrogen and sulfur. It is composed of unbranched chains of amino acids. A typical protein consists of about 200-300 amino acids. It is a fundamental component of all living cells. Proteins are required to produce, maintain and repair all protein components of the body such as bones, hair, skin, muscles and other organs. Proteins play a significant role in the production of hormones, enzymes and even genes. They also supply energy, but not that much as carbohydrates do. Proteins can be obtained from various foods including dairy products, eggs, meats, fish, vegetables and legumes.

The Need for Proteins

Proteins are considered as the building blocks of the body. They are essential for normal functioning of the body parts. They play a crucial role in the formation of DNA and hormones. They also significantly contribute to immune responses, cell signaling, cell cycle and cell adhesion. Proteins are required to make hemoglobin, which is an important part of red blood cells that carry oxygen to each body part. Every function in the body depends upon proteins. Contractile proteins are needed for motion and locomotion of cells and organisms. Proteins play a significant role in transport of materials in the body fluids. Daily protein requirement for kids is about 0.5 grams per pound of body weight. About 60 grams of proteins are required for adults everyday.

Best Sources

Proteins are the essential nutrients and an integral part of a balanced, healthy diet. Food is the main source to get the essential quantity of proteins. Eating appropriate amounts of proteins is necessary for stronger muscles and higher energy. A proper balance of proteins in the diet is helpful for weight loss. Here is some useful information about main dietary sources of proteins. Fish and seafood, meat, eggs, dairy products, nuts and seeds, legumes, soya products, beans, cereals such as rice, oats and wheat are the major sources of dietary proteins.

There are two types of proteins such as complete proteins and incomplete proteins. Complete proteins consist of all the essential amino acids. Most animal foods including eggs, poultry, meat fish, milk and cheese provide complete proteins. Eggs are the richest source of complete proteins. Some plant proteins such as soybeans are also complete proteins. Incomplete proteins consist of small quantity of one or more essential amino acids. Most plant foods such as seeds, nuts, vegetables, legumes (peas and beans) and grains are incomplete proteins.

Some good sources of proteins are as follows:

• Fish and Seafood: Seafood is one of the best protein sources. It usually consists of low amount of fats. Fish such as salmon contains somewhat high quantity of fats. But it is known for providing essential omega-3 fatty acids, which are beneficial for heart.
• Dairy Products: Dairy products such as milk, yogurt, cream and cheese are the rich sources of proteins. They also provide calcium and essential vitamins. They help keep teeth and bones strong and prevent osteoporosis. If you select skim or low-fat dairy products, they are helpful for weight loss too.
• Eggs: They are an excellent source of proteins, as they provide complete proteins. Normal healthy adults are advised to eat an egg daily.
• Meat: Meat contains a significant amount of proteins. White meat of poultry is more preferable, as it offers excellent lean proteins. Dark meat contains higher quantity of fats. It should be consumed only after removing the skin.
• Beans: Beans are the best source of proteins for the vegetarians. ½ cup of beans consists of proteins equivalent to that of 3 ounces of broiled steak. Beans are also loaded with high amounts of fibers. Soybeans provide complete proteins and 8 essential amino acids.
• Legumes and Nuts: Legumes and nuts such as cashews, almonds, lima beans, lentils, red kidney beans and tofu are rich in proteins

Make your diet balanced and complete by including these good sources of proteins, which help maintain normal growth and functioning of the body, leading to a healthy life.