Complete Protein Sources and Their Effects on Your Health -

Complete Protein Sources and Their Effects on Your Health

complete protein sources

The complete protein source is considered by many to be the best way to provide your body with all the amino acids that it needs. A complete protein source includes proteins that have been completed and become part of a complete protein. Examples of complete proteins are meat, eggs, fish, milk and other dairy products, nuts, beans and other legumes, and carbohydrates.

Animal-based proteins like meat, fish, and milk are incomplete proteins. For instance, whole grains such as rice are low in lines to be considered a complete protein source. Yet, by eating lentils or other bean-based foods, through the day, you are practically certain to get all nine essential amino acids, including all three cysteine (one of the most important amino acids).

Plant-based sources of complete proteins, on the other hand, offer a wide range of options. For example, there are a variety of foods, including soybeans, nuts, seeds and legumes, that offer complete proteins. In fact, plant sources of complete proteins, such as soybeans, nuts, and legumes, are actually easier for the body to digest than are animal-based proteins.

Animal-Based Protein Source

A close up of a lush green hillside

It is difficult to find any animal-based protein source that is high in complete protein, because the animal tissues that compose these proteins are too large to be easily digested by the human body. One exception to this is quinoa, which contains all eight of the essential amino acids. Quinoa is a seed that is part of a plant family called flaxseeds. Because of this, it contains the right mix of essential amino acids that are best for your body to digest and use.

The two best vegan protein sources that I have found are tofu and brown rice. Tofu is available in a number of different flavors, and its texture makes it very easy to spread on a sandwich. Brown rice is a great addition to any salad, and can easily substitute for meat and dairy in any vegan recipe. To make a delicious quinoa salad, simply combine one-fourth cup cooked quinoa with one tablespoon each mayonnaise, lemon juice, olive oil, and balsamic vinegar.

Another excellent vegan source of complete proteins is nuts. Almonds are high in protein but also provide you with several other beneficial nutrients, including a plethora of vitamins, minerals, and antioxidants.

Vitamin Deficiencies


You should be able to find at least nine essential amino acids from almonds, and eating almonds a day will help to keep you adequately nourished and prevent you from experiencing any vitamin deficiencies. Nuts are also high in fiber, which will help you feel full throughout the day without packing on the pounds.

The third best vegan protein source is quinoa, a grain that is similar to couscous. If you have never heard of quinoa, it is a very nutritious seed that is made from the husks of the wild chinchilla plant. While it is not the same as couscous, it is very similar and is often times used as a replacement for traditional grain dishes.

Because it contains all of the essential amino acids, it is extremely beneficial as a pre-workout meal or post-workout snack. In addition to protein, quinoa also contains trace elements that aid in muscle building.

The fourth best protein source is pumpkin seed. Pumpkin seed is used in a lot of different recipes, and in addition to being a rich source of protein, it also contains many different vitamins, minerals, and antioxidants. It is also rich in vitamins such as A, B, C, E, and K, along with several different amino acids. Amino acids are the building blocks of protein and they are responsible for creating the chemical reactions that lead to the creation of healthy tissues, cells, and hormones. When taking an effective multivitamin, it is important to take an extract from pumpkin seed.

The fifth-best vegan protein source is soybeans. Soybeans contain many important trace elements, including protein, fats, and potassium, as well as many of the nutrients that your body needs to remain healthy.

Wrapping Up

In addition to being one of the most diverse protein sources available, soy beans also contain almost all of the essential amino acids. They do contain a small amount of calories, but surprisingly, they do not contain any calories of any kind when roasted, raw, or cooked. Therefore, consuming enough soy beans can provide you with an incredible amount of energy, along with several other valuable health benefits.

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