Food Sources of Proteins

Protein plays an important role in the proper functioning of the body. It is a part of every one of the body's many organs and cells and is essential for maintaining the immune system, producing enzymes, and keeping hair, skin and nails strong and healthy. There's more to getting enough protein than simply loading up on steaks and protein shakes. Protein is found in a huge list of tasty foods, and consuming a variety of them is crucial for making the most of all this nutrient has to offer.

The Building Blocks of Protein

• Protein is made up of amino acids, which your body needs to make its own proteins. Because the body is constantly working to break down proteins and replace them, it's important that your diet provides the wide variety of amino acids necessary for this process. There are 20 different amino acids, each labeled as either essential or nonessential. Essential amino acids are those that the body cannot create on its own while nonessential are those that the body is able to produce. Essential amino acids can only be obtained through diet; however, it's important to consume nonessential amino acids as well because there are times when the body cannot produce these compounds as usual.

Complete and Incomplete Proteins

• When it comes to protein sources, foods are considered to be either complete proteins or incomplete proteins. A complete protein is simply a food that contains all of the essential amino acids; animal-based foods, such as chicken, beef, fish, eggs, cheese and milk, are complete sources. Soybeans are the only plant-based source that is complete. An incomplete protein is low in at least one of the essential amino acids. Examples are beans, peas, rice, nuts, seeds, and vegetables. Complementary proteins are two or more foods that are each low in a different essential amino acid but together provide all the essential amino acids -- beans and rice, for example.

Your Protein Needs

• The recommended dietary allowance for protein varies depending on age and gender. Men ages 19 and over should consume about 56 grams of protein each day. Boys 14 to 18 years old need about 52 grams while females ages 14 and up should consume about 46 grams. Women who are pregnant or lactating need an additional 25 grams of protein each day.

Protein Sources

• Eating a variety of these protein-rich foods will ensure you receive plenty of amino acids, as well as the many other nutrients your body needs to remain strong and healthy:

  Yellowfin tuna (about 34 g of protein per 4 ozs.), chicken breast (33.8g per 4 ozs.), lean beef tenderloin (32g per 4ozs.), snapper (29.8g per 4 ozs.), salmon (29.14g per 4ozs.), soybeans (28.6g per cup), scallops (23g per 4ozs.), lentils (17.8g per cup), kidney beans (15.3g per cup). low-fat yogurt (12.8 g per cup), peanuts (9.4g per quarter cup), 2 percent milk (8.1g per cup) and eggs (5.5g per egg).

Protein Supplements

• Protein shakes and supplements are an increasingly popular way to get protein into the diet easily. While supplements are fine for a quick protein fix, real foods are nearly always a better choice. Not only is food more satisfying, a variety of protein foods can provide the range of nutrients and vitamins that supplements lack.