Plant-derived proteins "Including a wide variety of plant foods on a daily basis, such as beans, lentils, nuts, seeds, and whole grains, will allow you to obtain the full protein you require," Stockle explains. These meals also include vitamins and minerals, which give extra advantages. For example, vitamin B12 is only found in animal products, so if you are vegetarian or vegan, you will need to supplement with this essential nutrient. She further adds that "although peanuts and almonds are legumes, they are classified as a seed. This means that they contain both nutrients essential for growth and development, such as amino acids, fiber, and oil, as well as starch and sugar." Thus, including them in your daily diet can provide you with all the necessary nutrients you need to survive. Finally, she points out that although oats are a grain, they are also a fruit. This means that they contain carbohydrates and other nutrients required for human health. Also, oats have high levels of soluble fiber, which helps reduce blood cholesterol and glucose levels after eating. In conclusion, nuts and oats make a complete protein because they contain all nine essential amino acids needed by humans to build healthy muscles and tissues.