Low-Cost Protein Sources About Which You Don't Have Any Idea.
Updated: Sep 11, 2021
Protein-rich food provides nutrients to our body that requires to develop and cure up the cells to work properly. It is found in a variety of meals and very important to take such foods which are high in protein, regularly. How much protein we need from our diet varies depending on our weight, gender, age, etc. Meeting our protein requirements can easily be accomplished by having a variety of protein foods.
Sources of protein are plants and animals, for example, meat and fish, dairy products, seeds and nuts, and legumes like beans and lentils.
Proteins are made of amino acids
Proteins are made up of building blocks called amino acids. There are about 20 different amino acids that link together in different ways. our body uses them to make new proteins, such as muscle and bone, and other compounds such as enzymes and hormones. They can also be used up as an energy source.
Some of the amino acids can be created by our body – there are 11 of these types and are known as non-essential amino acids. There are nine amino acids that your body cannot make, which are known as essential amino acids. We require to incorporate some of these into our diet.
Nutritional value of protein
The nutritional value of a protein is measured by the number of essential amino acids it contains.
Different foods contain different amounts of essential amino acids. Usually,
Animal products have most of the essential amino acids and are known as 'complete protein (high-quality protein).
Soya products, quinoa, and the seed of a leafy green called amaranth (consumed in Asia and the Mediterranean) also have all of the essential amino acids.
Plant proteins (beans, lentils, and whole grains) usually lack at least one of the essential amino acids and are considered 'incomplete' proteins.
People following a strict vegan diet need to choose a variety of protein sources from a combination of plant foods every day to make sure they get the right mix of essential amino acids.
If you follow a vegetarian diet, as long as you have a wide variety of foods, you can easily get the protein you need. For example, a meal containing cereals and legumes, such as baked beans on toast, provides all the essential amino acids found in a meat dish.
Protein foods
Some food sources of dietary protein include:
lean meats – beef, lamb, veal, pork, kangaroo
poultry – chicken, duck, emu, goose, bush birds
fish and seafood – fish, prawns, lobster, mussels, oysters, scallops
dairy products – milk, yogurt (especially Greek yogurt), cheese (mainly cottage cheese)
nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamia, cashews, pumpkin seeds, sesame seeds, sunflower seeds
legumes and beans – all beans, lentils, chickpeas, split peas, tofu.
Some grains and cereal-based products are also sources of protein but are generally not as high in protein as meat and meat alternative products.