Nutrition

Complete and incomplete proteins are the best protein sources

We all know the importance of protein in our daily diet. But who really can differentiate between complete and incomplete proteins? And how can we turn some of our food into a complete protein!

What are complete and incomplete proteins?

Proteins are basically made up of smaller parts called amino acids, some of which the body can manufacture but the other part cannot. The amino acids that the body cannot synthesize are essential amino acids. They are all found in complete proteins.

In other words, Complete proteins are those that contain all the essential amino acids that the human body needs to carry out its normal functions. Among these amino acids are:

  • Isoleucine: It is important in building muscle and forming hemoglobin and is found in meat, beef, eggs, legumes, and pumpkin seeds.
  • Allicin: Important in growth and production of hormones and enzymes and is found in brewer’s yeast, chicken meat, fish and dairy products.
  • phenylalanine: The body needs it to manufacture dopamine, adrenaline, noradrenaline, and other amino acids. It is found in avocados, brown rice, cheese, eggs, meat and lentils.
  • tryptophan: Necessary for the production of serotonin, which regulates appetite and sleep. Tryptophan is known to help fight insomnia. Its most prominent sources are in dairy products, bananas, eggs, meat and fish.
  • valine: Muscle and tissue building and regeneration. It is found in meat, chicken, eggs, fish and legumes.
  • meothene: necessary for complete digestion and nutritional absorption, It contributes to the absorption of nutrients such as zinc and selenium, which are essential for maintaining health. Meothin is found in beans, meat and eggs.
  • thyronine: It is an important amino acid for building collagen and elastin, maintaining skin integrity, and has an important role in maintaining immunity. Like other amino acids, it is found in meat, chicken, eggs, cheese, milk, and seafood.

As we note, amino acids are found in animal products in abundance. Thus, plant proteins are considered incomplete proteins because they do not contain all of these amino acids.

The importance of complete proteins

Perhaps the role of complete proteins in the health and vitality of the body is now becoming clearer. Especially its role in building and restoring muscles.

It is also involved in the formation of hormones and enzymes and has a role in carrying out immune functions and contributes to sexual function and digestion. and regulation of the biological clock. It is involved in the synthesis of hemoglobin.

Therefore, any deficiency in the intake of complete protein will contribute to an imbalance in the body’s functions in general. It may contribute to serious complications.

The best sources of protein

The richest sources of complete proteins are animal sources such as eggs, milk, meat , cheese and dairy products for their vital value and ease of digestion. As for plant protein sources , they are unfortunately considered incomplete with the exception of: soy , chia seeds, quinoa and buckwheat.

Unfortunately, these foods are difficult to obtain for many vegetarians. They can overcome this difficulty by applying some tips:

  • Eat grain products with legumes: For example, a dish of rice with lentils, which is known as mujdara. rice with beans or beans, Or falafel patties with a slice of bread.
  • A peanut butter sandwich with bran or brown bread.
  • Eat legumes and seeds: For example, some pistachios and some seeds such as pumpkin and sunflower seeds, You can also eat boiled chickpeas with a little sesame.
  • Vegetarians can use tofu in their diet, which is a vegan cheese made from soy that is rich in protein and can be used in many food recipes and as a flavoring.
  • Chickpeas are a vegetable product rich in protein. Chickpeas can be eaten in the form of beans or in the form of ground chickpeas. Add tahini, olive oil and lemon to add a distinctive flavor to it.
  • Mushrooms: Mushrooms are a rich source of protein and can be used in many recipes, either whole or sliced.
  • Tahini: Sesame tahini contains 17 grams of protein and contains magnesium, potassium and iron.
  • Quinoa: Quinoa can be added to many dishes to increase its nutritional value, especially salads, soups, and rice .

How to calculate proteins

Each food group contains a certain number of grams of proteins, as the milk and its derivatives group contains 8 grams of protein per cup of milk. As for the group of meat, eggs and cheese, it contains 7 grams of protein per egg and every 30 grams of meat and cheese.

Despite the body’s need for protein, it should not be exaggerated in its intake, so the proportion of protein should not exceed 20-25% of the total calories per person. An increase in this percentage can lead to serious complications on the liver and kidneys.

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