What Foods Have Proteins?

The human body needs proteins for cell repair and the manufacturing of new cells. The body needs proteins for muscle growth. Children and adolescents need protein for healthy development, and pregnant women need protein for the healthy growth of their unborn child. Hemoglobin found in red blood cells transport oxygen throughout the body and the heart needs proteins to build cardiac muscles. The body makes some proteins; however, we need to eat certain foods to get the rest of the proteins we need for our bodies to function properly.

Complete Proteins

Foods containing complete proteins contain all the essential amino acids--the building blocks of protein--to fulfill dietary needs. Animal products are complete proteins, including meats, fish, poultry, eggs, milk and dairy products like yogurt and cheese. The U.S. National Library of Medicine website says soybeans are the only vegetarian sources of complete proteins.

Incomplete Proteins

The U.S. National Library of Medicine website says incomplete proteins lack one or more of the essential amino acids needed in order to meet dietary needs. Foods that are incomplete sources of proteins include beans, peas, nuts, seeds and grains. These foods have to be paired with other proteins in order for you to consume all the amino acids you need.

Recommended Daily Allowance

We all need protein as part of a balanced healthy diet--about two or three serving a day. According to the U.S. National Library of Medicine website, most healthy people don't need protein supplements. You should focus on lean proteins like chicken, fish and lean beef and avoid saturated fats found in bacon, sausage, fried meats and fatty cuts of beef. Fatty proteins are associated with health conditions like high cholesterol, high blood pressure and heart disease. A serving of meat should be no larger than a deck of cards.

Vegetarians

Vegetarians do not get complete protein from one food source, except soybeans, so they have to find complementary proteins to get this vital nutrient in their diets. Complementary proteins are proteins that compensate for the lack of amino acids in another food. The Vegetarian Society website says you should eat a varied vegetarian diet in order to avoid protein deficiencies.

Food Combinations

Get complete proteins by combining grains and legumes such as peanut butter on whole wheat bread, rice and beans, vegetarian chili and cornbread, salad containing chickpeas and cornbread, stir-fry containing tofu over rice and pasta. Combine grains and nuts or seeds like whole wheat sesame seed buns or flax seeds on whole grain hot and cold cereals. Combine legumes and nuts or seeds like humus and trail mix.