Plant-based foods (fruits, vegetables, grains, nuts, and seeds) frequently lack one or more necessary amino acids, but animal-based foods (meat, chicken, fish, eggs, and dairy foods) are generally adequate sources of complete protein. However, for some individuals, such as vegetarians and vegans, it may be difficult to obtain sufficient protein from a plant-based diet. This is especially true for those who avoid all meat products because of health or ethical reasons. In general, the more processed your food is, the less nutritious it is. This is why it's important to eat fresh fruits and vegetables rather than use canned versions or buy packaged meals in stores. During processing, the nutrients are lost due to heat damage; therefore, eating freshly prepared foods will give you the most value for your money. The best source of protein is milk produced by cows that have been fed a healthy plant-based diet. Other excellent sources include soybeans, hemp seeds, green peas, beans, quinoa, almonds, bananas, carrots, potatoes, corn, and wheat. Fish and seafood are also good sources of protein, but they're not the main source of nutrition for many people. Rather, they serve as a valuable source of vitamin D and iron. Eggs are also very high in protein while providing essential vitamins including B12 and choline.