Protein Foods – The Shapeshifting Workhorses of Our Bodies

단백질보충제 Proteins are the building blocks of our bodies, muscles, circulatory system and bones. They’re broken down into amino acids that perform many body functions, including helping digest food and providing energy.


The human body can’t make some amino acids, so we must rely on dietary sources to get them. Complete proteins are ones that contain the nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine.


Proteins are the shapeshifting workhorses of your body, from fending off disease as antibodies to digesting food as enzymes. They’re a key player in muscle growth and repair, too.

But when it comes to protein, quality is often more important than quantity. That’s why it’s a good idea to focus on protein sources that are considered complete, like meat and dairy.

These foods contain all the essential amino acids the body needs. Most plant-based proteins, on the other hand, are incomplete proteins because they lack certain amino acids. But by eating a variety of plant-based proteins, such as beans and rice, or using a combination of plant-based protein foods (like tofu, tempeh and edamame), you can get all the essential amino acids you need to stay healthy and strong.

So, whether you’re a meat-lover or veggie-head, be sure to include protein in every meal. And by focusing on quality, you’ll be ensuring your muscles, immune system and 단백질보충제 digestive health are getting everything they need to function optimally.


Eggs contain a high quality protein, mono- and polyunsaturated fats, vitamins and minerals. They also contain a number of protective components against infection including lysozyme, avidin, phosvitin, and ovotransferrin [90].

The yolk is suspended in the egg white by one or two rope-like bands of protein known as chalazae. These structures prevent the yolk from bumping into the sides of the hard shell. Eggs also provide omega-3 fatty acids, vitamin D, and the carotenoids lutein and zeaxanthin.

Eggs are a complete protein, and they are also inexpensive compared to other protein foods. They provide the essential amino acid leucine, which has been shown to stimulate muscle protein synthesis and aid in recovery from exercise. They also contain choline, which has been shown to decrease anxiety and improve brain function. Adding eggs to the diet can help individuals who have difficulty meeting their protein needs due to decreased appetite, chewing and swallowing difficulties or pre-existing malnutrition.


Proteins are the shapeshifting workhorses of our bodies, doing everything from fending off disease as antibodies1 to digesting food as enzymes2. While animal proteins are complete proteins (they contain all nine essential amino acids), plant-based foods can also be sources of complete protein.

Milk is a great example of a high-quality protein. It contains all eight essential amino acids and is a good source of calcium, vitamin D, potassium and other nutrients. The dairy products we commonly consume include fluid milk, cottage cheese, sour cream and butter. Other dairy products like yoghurt, curd, dahi, kefir and koumiss are fermented with microorganisms which add extra protein to the dairy product. These types of dairy products are considered complete proteins.

If you are a vegan, consuming a varied diet is the best way to ensure you get enough protein from both complete and incomplete sources. In fact, it is very difficult to get too much protein as long as you are consuming a wide variety of different proteins.


A common food in many of the Blue Zones around the world, legumes are a healthy source of protein, dietary fibre and important vitamins and minerals. These include beans, peanuts, lentils and peas. Legumes are typically low in fat and sodium.

In addition to their high protein content, legumes are often rich in iron, folate, niacin and potassium. They are also an excellent source of soluble fiber and can help reduce cholesterol, blood pressure and triglyceride levels.

They are a staple of the plant-based diet, and can be found in bags (dried) or canned. They can be a little tricky on the stomach, particularly for those who haven’t eaten them regularly, so start small and introduce them slowly. It is also helpful to drink plenty of water when eating legumes. This helps to offset gassiness and bloating. Dried legumes need to be soaked overnight before cooking. However, there are many quick and easy recipes that use canned legumes, which can save time.


Nuts and seeds are high in protein and healthy fats, and they contain sizeable amounts of heart-healthy omega-3 fatty acids. They also provide dietary fiber, vitamin E, folate and minerals like calcium, magnesium, zinc and copper. They are rich in vitamins B6 and niacin too. Nuts are also a good source of iron. Despite being high in energy and fats, nut intake has not been linked with weight gain, and eating them regularly has been associated with lower cholesterol levels and a reduced risk of coronary heart disease.

Whether you are a meat lover, a vegetarian or vegan, getting enough complete protein is important for your health. But the precise source of your protein isn’t as critical, particularly if you eat a wide variety of plant foods and legumes, nuts, whole grains and soy products on a regular basis. As long as you get your proteins from a combination of sources, the body treats them all as complete proteins.


Seeds are a complete protein source, meaning they contain all the essential amino acids necessary for building muscle. They also have a lot of other healthy nutrients, including vitamin E, manganese and calcium. They can be eaten raw or cooked into a variety of dishes, and they make a nutritious addition to soups, smoothies and salads.

Seeds have an amazing ability to wait until the conditions are right for them to grow. This dormancy is a protection mechanism that ensures the seeds survive and thrive, and it can be triggered by different kinds of stimulus.

The seeds of sunflower, hemp, chia and pumpkin are powerhouses of nutrition that can be added to many different meals. They provide heart-, bone-, muscle- and brain-supporting nutrients, as well as omega-3 fatty acids which can help reduce the risk of cardiovascular disease. They are also high in fibre, which most people don’t get enough of.