8 Fruits and Vegetables That Can Help You Get More Protein

When it comes to protein sources, two primary categories emerge: animal-based and plant-based. All protein sources provide different compositions of amino acids, or molecules that make up protein. 
Of the 20 amino acids out there, nine are essential, meaning your body can’t make them. Instead, these amino acids must come from your diet. Animal based proteins, found in meat, poultry, fish, eggs, and dairy, are considered complete proteins because they contain all nine essential amino acids that your body cannot produce on its own. 
Plus, animal-based proteins can be sources of heme iron, which is a form of iron that tends to be utilized more efficiently by the body vs. non-heme iron, which is typically found in plant-based sources.
On the other hand, plant-based proteins are derived from foods like legumes, nuts, seeds, and certain grains. Many plant based proteins are typically considered “incomplete” proteins, as not all contain all the essential amino acids. 
Of course, there are always exceptions to this rule. For example, pistachios are a complete protein. Plant proteins are accompanied by fiber, antioxidants, and phytonutrients, contributing to overall health beyond just protein intake.
Both animal and plant proteins have their advantages and can be part of a balanced diet.Protein needs vary based on a few factors, including gender, age, pregnancy status, and activity level. For most healthy adults, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight each day, or 0.36 grams per pound.1
This means a 125-pound person needs 45 grams of protein per day. A 200-pound person should target of 73 grams of protein per day.

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