Having a balanced and complete diet is essential in keeping ourselves healthy. Our body needs 22 amino acids in order to produce protein. That’s when you will need complete proteins that can be found on protein foods. However, not all foods can provide a sufficient amount of proteins, complementary proteins (mostly are plant-based) will then be added to make the meal complete of amino acids. Go to this website to know more about the proteins that our body needs.

Having a balanced and complete diet is essential in keeping ourselves healthy. Our body needs 22 amino acids in order to produce protein. That’s when you will need complete proteins that can be found on protein foods. However, not all foods can provide a sufficient amount of proteins, complementary proteins (mostly are plant-based) will then be added to make the meal complete of amino acids. Go to this website to know more about the proteins that our body needs.

 

Why Do We Need Protein?

Protein is a nutrient that is essential in building and repairing muscle tissues. It serves a purpose in food digestion, metabolism, and producing antibodies needed by the body to fight off infection. Our whole body needs protein, even the heart, brain, and liver. Having complete protein is basically having a healthy body and mind.

Completing Proteins

The human body can naturally produce 13 amino acids, however, the lacking acids need to be acquired by proper diet, food consumption, and eating two sources of protein together. These acids are called essential amino acids which can only be deemed complete if each of the lacking acids is attained in equal parts.

Proteins from animals are a good source of complete

proteins, but there are alternatives for people who do not like to eat meat. Some complementary proteins are plant-based and can be eaten without guilt. How you complete your body’s protein depends on your own preference.

Complementary Proteins

Combining two or more foods that are rich in protein in order to achieve the desired protein count is what makes complementary proteins. Two incomplete proteins can be mixed together to attain all the necessary amino acids. Below is a list of non-meat complete proteins:

  • eggs
  • milk
  • soy
  • cheese
  • fish

While below is a list of plant-based complete proteins:source of protein

  • seeds or peanuts
  • beans
  • grains
  • corn
  • vegetables

Note that these sources lack certain amino acids that other sources can provide. That is why combining 2 sources of protein per meal is always advised.

 

Combining Proteins

It is essential to know what kind of amino acid a certain food can provide in order to know the right food to match it with. Let us discuss the missing amino acids in each plant-based protein and identify the perfect food to eat it with.

  • Beans lack Methionine, an amino acid that plays an important role in the functions of the body. Grains, nut, and seeds are good complementary proteins if you wish to consume beans.
  • Grains do not have Lysine and Threonine. Threonine is essential in treating many nervous system disorders while Lysine fights off viruses. Legumes are the perfect complementary food for grains.
  • Seeds or nuts also do lack Lysine. Dieticians advise that legumes can be a good complementary protein to nuts and seeds.
  • Vegetables are short of Methionine as well. Grains, nuts, and seeds are required in order to attain complete protein.
  • Corn can provide many amino acids, however, it lacks Tryptophan, an amino acid that is responsible for the production and maintenance of the muscles and enzymes.

By combining two sources of complete protein, you can assure that your body is receiving the complete amount of essential amino acids. Make sure to check if you have allergic reactions to these foods before consumption.

 

Things to Consider

There are several things to remember to make sure that your protein complementation is effective and healthy at the same time.

  1. High protein foods to consume. People who are watching their calorie numbers may opt to choose plant-based foods such as nuts, grains, seeds, and vegetables. To make sure that you are reaching your daily protein needs, combine these complementary proteins with oatmeal, spinach, or broccoli. Proteins are also essential when you do aerobic exercise.
  2. Change your meal plans from time to time. There are a lot of vegetables and plant-based proteins that can supplement your body’s needs. By eating a variety of protein sources, complementation can be decreased. This is a good option for people who are trying to stay healthy but are working on a budget.smiling woman having her meal
  3. Nonvegans can take advantage of the high in protein foods like eggs, dairy, milk, and cheese. While vegetarians can try soy-based foods like tofu and tempeh.

If you have a health condition that relates to your body’s amino acid condition, it is better to always consult a medical professional. Dieticians and doctors can help you in a way that will benefit you and improve your health.

Avoid experimenting on yourself and try to find healthy solutions to keep your body’s health in good shape.

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