NUTRITION

The Two Protein Sources: Exploring Plant-Based and Animal-Based Options

The Two Protein Sources: Exploring Plant-Based and Animal-Based Options

When it comes to meeting your protein needs, there are numerous options available. However, focusing on natural protein sources can offer both nutritional benefits and a sustainable approach to your diet. In this article, we will explore two primary categories of natural protein sources: plant-based and animal-based. Discover the diverse range of options within each category and learn how you can incorporate these protein-rich foods into your meals for a well-rounded and balanced diet.

Protein forms an integral part of a balanced diet nutritional routine and especially active people. Protein is an essential component of our muscles and it is necessary for rebuilding muscle mass.

The two natural protein sources

Protein, an essential nutrient for our bodies, can be obtained from two primary categories of sources:

  1. Plant origin
  2. Animal origin

Each category offers a diverse array of protein-rich foods that can contribute to a well-balanced diet.

In the plant-based category, you can find:

  • All cereals such as oatmeal, wheat, pasta, breakfast cereals, oats, buckwheat, quinoa, rice, rye, and millet.
  • Legumes such as fava Beans, lentils, peas and beans
  • Mushrooms and
  • The nuts such as almonds, pistachios, walnuts, etc. also provide valuable plant-based protein.

On the other hand, the animal-based category includes:

Proteins contain all essential amino acids, which cannot be produced by the body and therefore we must get them from our food. These are leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan and lysine.

In the 2nd category are included:

  • chicken
  • red meat
  • liver
  • eggs (especially egg whites)
  • cheese
  • fish and
  • turkey

These sources offer a complete protein profile necessary for our body’s needs. By exploring both plant-based and animal-based options, you can ensure a diverse and nutritious protein intake to support your overall health and well-being.

In the table below we can see the amount of protein in grams:

FoodProtein amount

in grams per 100 gr

Liver29
Chicken24,68
Veal24,21
Egg12,58
Cheese14,21
Quinoa4,40
Spaghetti5,8
Rice2,2
Peas3,27
Mushrooms3,28
Almonds21

By incorporating natural protein sources into your diet, you can optimize your protein intake and support your overall health and well-being. Whether you choose plant-based options or include animal-based sources, remember to prioritize variety and balance in your meals. Experiment with different recipes and combinations to create delicious and nutritious dishes that meet your protein requirements. With the right knowledge and choices, you can enjoy the benefits of natural protein sources while nourishing your body in a sustainable way.

About the author

Kiriaki Kaldaridou

Born and raised in Xanthi, she studied at the Department of Nutrition and Dietetics at Harokopio University of Athens, graduating in 2010. In 2011, she pursued her postgraduate studies at Leeds Metropolitan University in the United Kingdom, specializing in "Sport and Exercise Nutrition," and completed her degree in 2012. During her studies, she conducted internships at Sismanoglio Hospital (Pulmonary Clinic, ICU) and Patision Hospital, where she gained experience in assessing the nutritional status of patients in various pathological conditions and designing hospital diets. As part of her postgraduate program, she collaborated with a high-performance athlete to optimize performance during the competitive period.

In 2010, she attended educational seminars at the Center for Education and Treatment of Eating Disorders (KEADD), under the supervision and collaboration of the National Center for Eating Disorders of the UK (NCFED), specializing in the treatment of eating disorders. Additionally, in September 2010, she collaborated with Harokopio University on the research program "Heredity and Cardiovascular Diseases."

In October 2012, she began advanced training programs on childhood obesity and the development of entrepreneurial skills. Concurrently, she started writing articles for her personal blog. Since 2006, she has participated in numerous conferences and workshops related to nutrition, clinical nutrition management, primary prevention, and dietary supplements. She is fluent in English, proficient in Spanish, and has basic knowledge of German. She is a member of the Panhellenic Association of Dietitians-Nutritionists (PSDD).

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