Protein: Best Veg and Non-Veg Sources, and Protein Deficiency Diseases
Introduction to Protein
Proteins are vital macronutrients essential for the growth, repair, and maintenance of body tissues. Every cell in the human body contains protein, making it crucial for muscle building, enzyme production, hormone regulation, and immune system support. In short, without protein, our bodies cannot function properly.
Whether you’re an athlete building muscle, a vegetarian focusing on plant-based nutrition, or just someone trying to eat healthier, understanding protein is key. This article explores the best vegetarian and non-vegetarian sources of protein, the role protein plays in the body, and the diseases caused by protein deficiency.
What is Protein?
Protein is made up of building blocks called amino acids, of which there are 20 types. Out of these, 9 are known as essential amino acids, meaning our body cannot produce them and we must obtain them through food. Proteins help:
Build and repair muscles and tissues
Produce enzymes and hormones
Support immune function
Maintain healthy skin, hair, and nails
Transport oxygen and nutrients in the blood
Daily Protein Requirement
Protein requirements vary by age, gender, and activity level. On average:
Men: 56 grams/day
Women: 46 grams/day
Pregnant or lactating women: 71 grams/day
Athletes: 1.2–2.0 grams per kg of body weight
Best Sources of Protein
1. Vegetarian (Plant-Based) Protein Sources
Plant-based proteins are rich in fiber, antioxidants, and essential nutrients. Here are the best vegetarian sources:
a. Legumes (Lentils, Chickpeas, Beans)
Protein: 15–18g per cooked cup
Rich in iron, fiber, and complex carbs
Great for heart and gut health
b. Soy Products (Tofu, Tempeh, Edamame)
Protein: 10–20g per 100g
Contains all essential amino acids
Ideal meat alternative
c. Quinoa
Protein: 8g per cooked cup
A complete protein
Also high in magnesium, iron, and fiber
d. Nuts and Seeds (Almonds, Chia, Pumpkin seeds)
Protein: 5–7g per ounce
Healthy fats and minerals
Best consumed raw or roasted
e. Dairy Products (Milk, Yogurt, Cheese)
Protein: 8g per cup (milk), 10g per 100g (Greek yogurt)
Rich in calcium and vitamin D
f. Whole Grains (Brown rice, Oats, Barley)
Protein: 5–9g per cooked cup
Great source of energy and dietary fiber
g. Vegetables (Spinach, Broccoli, Peas)
Protein: 2–5g per cup
High in antioxidants and vitamins
2. Non-Vegetarian (Animal-Based) Protein Sources
Animal proteins are complete proteins, meaning they provide all 9 essential amino acids. Here are the best sources:
a. Eggs
Protein: 6g per egg
Highly bioavailable
Contains choline and healthy fats
b. Chicken Breast
Protein: 31g per 100g
Lean meat, low in fat
c. Fish (Salmon, Tuna, Sardines)
Protein: 20–25g per 100g
Rich in omega-3 fatty acids
Good for heart and brain health
d. Red Meat (Beef, Lamb)
Protein: 26g per 100g
Iron and B12-rich
Best consumed in moderation
e. Pork
Protein: 22–25g per 100g
Contains zinc and selenium
f. Dairy and Animal-based Cheese
Protein: 7–10g per ounce
High in calcium and saturated fats
g. Shellfish (Shrimp, Crab, Lobster)
Protein: 20–24g per 100g
Low calorie and nutrient-dense
Complete vs Incomplete Proteins
Complete Proteins: Contain all essential amino acids (e.g., eggs, meat, soy, dairy, quinoa)
Incomplete Proteins: Lack one or more essential amino acids (e.g., rice, beans, wheat)
Combining incomplete proteins (like rice and beans) can create a complete amino acid profile—perfect for vegetarians.
Protein Deficiency: Causes, Symptoms, and Diseases
Protein deficiency occurs when intake is insufficient to meet the body’s needs, leading to several health issues.
Causes of Protein Deficiency
Poor diet
Digestive disorders (Crohn’s, IBS)
Malabsorption syndromes
Chronic illnesses (HIV, cancer)
Extreme weight loss diets
Signs and Symptoms
Muscle wasting
Edema (swelling)
Fatigue and weakness
Hair thinning or hair loss
Brittle nails and dry skin
Mood swings and irritability
Slow wound healing
Weak immune system
Diseases Caused by Protein Deficiency
1. Kwashiorkor
Who is affected: Mainly children in developing countries
Symptoms: Swollen belly, edema, growth retardation, irritability
Cause: Severe protein deficiency despite adequate calories
2. Marasmus
Who is affected: Infants and young children
Symptoms: Severe wasting, muscle loss, thin limbs, dry skin
Cause: Deficiency of both protein and calories
3. Sarcopenia
Who is affected: Older adults
Symptoms: Muscle loss, weakness, frailty
Cause: Age-related decline in protein synthesis
4. Fatty Liver
Lack of protein leads to fat accumulation in the liver, potentially leading to liver failure
5. Weakened Immunity
Antibodies and immune cells are protein-based; deficiency increases infection risk
How to Prevent Protein Deficiency
Include a variety of protein-rich foods in every meal
Track protein intake using apps or labels
Choose complete plant proteins or mix complementary proteins
Focus on quality over quantity (lean meats, low-fat dairy, organic sources)
Increase protein during pregnancy, lactation, growth periods, and recovery
Tips for Adding More Protein to Your Diet
Start your day with protein: Eggs, Greek yogurt, or tofu scramble
Snack smart: Nuts, roasted chickpeas, protein bars
Add protein to salads: Boiled eggs, grilled chicken, legumes
Replace rice with quinoa or barley
Use protein supplements if needed (after consulting a dietitian)
High-Protein Meal Ideas
Vegetarian Options
Quinoa salad with chickpeas and veggies
Tofu stir-fry with peanut sauce
Moong dal khichdi with paneer
Greek yogurt smoothie with chia seeds
Non-Vegetarian Options
Grilled salmon with steamed broccoli
Chicken breast with brown rice and spinach
Egg sandwich on whole-grain bread
Beef stir-fry with bell peppers
Common Myths About Protein
1. You need animal products to get enough protein
Myth! Many plant-based combinations provide all essential amino acids.
2. Too much protein harms your kidneys
Only in people with existing kidney disease; otherwise, high protein diets are generally safe.
3. Protein only builds muscle
False! It’s vital for skin, blood, enzymes, and immune system too.
Conclusion
Protein is a foundational nutrient that powers nearly every process in the body—from muscle maintenance to immune function. Whether you’re vegetarian or non-vegetarian, it’s possible to meet your daily protein needs with the right food choices.
Protein deficiency can lead to serious health issues like kwashiorkor, marasmus, and weakened immunity. Including a wide range of high-protein foods in your daily diet is the key to optimal health, energy, and performance.