Animal based proteins

Animal protein - PFRC

Animal proteins have some great nutrition benefits just as plant-based proteins do. Just as plant-based proteins are abundant or richer sources of certain nutrients, animal proteins also are rich in certain important nutrients and contain all essential amino acids. Animal-based protein sources are particularly rich in vitamin B12, zinc, omega 3 and iron.

Essential amino acids are the amino acids we are unable to synthesize on our own, and therefore need to receive them from our diet.

Animal products (such as chicken, fish, eggs and dairy products) have all of the essential amino acids and are known as ‘complete’ protein (or ideal or high-quality protein).

Food sources include:

Food Sources


Whole eggs are a good source of protein that’s easy to absorb, and they’re also an excellent source of vitamins, minerals, healthy fats, and antioxidants.

whole eggs are packed with selenium and vitamins B12 and A. They’re also rich in choline, a nutrient that’s especially important during pregnancy and breastfeeding because it plays critical roles in growth and development.

Egg whites are almost pure protein, but whole eggs that include the yolk provide many more nutrients, including vitamins, minerals, antioxidants, and healthy fats.


If you’re concerned about the cholesterol in egg yolks, many studies have shown that whole eggs are incredibly healthy for most people and may actually help prevent chronic diseases.


Chicken, as a food source, contains a lot of healthy nutrients in it. From high protein low-fat content and vitamins and minerals such as Vit. B6, selenium, niacin and phosphorus, all of these help in weight loss and building a healthier, fitter body.

Regular consumption of chicken can strengthen your bones, reduce appetite and build muscle mass. Chicken breast, of all parts, is the healthiest of all.

Eating chicken 3 times a week is not bad, just use the right cooking method. So, if you’re a non-vegetarian try and include chicken at least 3times a week in your eating plan.

Chicken meat is a source of high-quality protein with a relatively low content of fat. Adequate protein intake is important to support good health. Chicken and eggs play a vital role in enriching the protein content for our body. protein deficiencies can cause poor muscle functioning and lower energy levels resulting in a bigger impact on the quality of life.

India is a highly protein deficient country. The most common diet in the country includes carbs and fats while the protein levels of the same in each meal are ignored.

The recommended dietary allowance (RDA) of protein is 0.8 gram per kilogram of body weight. The consumption of egg and chicken a day contributes to 15-20% of proteins, vitamins and minerals that are required for the body. Additionally they are rich in Vitamin D and amino acid that helps in muscle functioning and strengthening.

So, if you’re a non-vegetarian try and include chicken at least 3times a week in your eating plan.


Shreya Shah

Shreya Shah
Founder Healthfuel
Clinical Nutritionist & Certified Diabetes Educator.

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