Protein
Proteins are complex organic compounds whose basic structure is a chain of amino acids folded into a certain shape. They can take many forms and perform certain functions within a living being; being the main component of muscles, organs, and glands, in the human body, and is contained in every living cell. [1]
Adult humans need a minimum of 1 gram of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues. Failure to receive enough protein can cause stunted growth, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and eventually death. [2]
There are two types of protein: essential and non-essential.
Non-essential protein can be made by the body itself. There are 13 amino acids the body can manufacture on it's own. Essential amino acids cannot be made in the body and can only be obtained only from food. There are 9 amino acids the human body cannot produce on it's own. [3]
Protein is also classified as complete or incomplete.
Complete protein foods supply all of the essential amino acids the body needs to build new proteins. Incomplete protein foods do not supply all the essential amino acids.
Complete protein food sources tend to come from meat and other animal products, fish, eggs, and milk products. Incomplete proteins come from plant sources, fruits, vegetables, grains, and nuts. Plant proteins can be combined to include all of the essential amino acids and form a complete protein, such as eating rice and beans together. Protein is only one component of a healthy diet. [4]