2. Protein
As another macronutrient, one gram of protein has four calories. Our body needs dietary protein for the maintenance and growth of our tissues and cells. The building block of protein is called amino acids, which can be classified into essential and non-essential. While non-essential amino acids can be synthesized by our body or concerted from essential ones, essential amino acids must come from dietary sources.
Depending on how many types of essential amino acids proteins have, they are classified into complete or incomplete. Animal products (meat, dairy products, and eggs) are complete protein because they have all nine essential amino acids. However, people cannot acquire all the essential amino acids by consuming either grains, legumes, or nuts and seeds alone. Therefore, those eat little or no animal products should consume at least two of the three types every day to acquire complete proteins.
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