Le protein they are not contained solely in foods of animal origin. Even the products vegetable in fact they are rich in it. With a correctly balanced plant-based diet it is possible to ensure the amount of protein necessary for the daily needs of our body, which can vary mainly according to age and body weight.
A useful indication for obtaining complete proteins through the intake of amino acids from plant sources is to consume both protein sources, such as vegetable, that of carbohydrates, such as i cereals, better if integral. In fact, cereals are poor in Lysine, an essential amino acid that legumes are rich in. Lysine stimulates the formation of antibodies e contributes to fix calcium in the bones. Here are some of the best plant sources to get protein from.
Il tofu it is a source of protein that can be used as an alternative to meat or cheese. It is a very versatile food, suitable for the preparation of many dishes. In addition to having a high protein content, tofu is rich in minerals such as iron e magnesium. A portion 140 grams of tofu contains 11 grams of protein.
READ also: How to make tofu at home
Tempeh is a food based on fermented soybeans little known in the West, but widely used in oriental cuisine. Its particular nutritional content makes it one of the major plant sources. 100 grams of cooked tempeh contain in fact 18,2 grams of protein. Tempeh can be purchased in organic and natural food stores.
Quinoa is similar to a cereal in appearance, but differs from it both in its vegetable type and in its nutritional content. Unlike cereals, quinoa in fact contains all 9 amino acids considered essential for the proper functioning of our body. Quinoa has a good balance of proteins and carbohydrates. 100 grams of cooked quinoa contain 4,4 grams of protein.
Read also: Quinoa: properties, uses and where to find it
I hemp seeds, as small as they are precious, they are unexpected vegetable source of protein. In fact, they contain all the essential amino acids necessary for the synthesis of proteins. Hemp seeds are considered a complete food from the protein point of view. The 8 essential amino acids which they contain are: leucine, isoleucine, phenylalanine, lysine, methionine, threonine, tryptophan and valine. Hemp seeds contain around 6 grams of protein per 30 grams of product.
Read also: Hemp seeds: properties, uses and where to find them
Almonds, among the dried fruit, are distinguished by their high protein content. 100 grams of shelled almonds in fact, they can contain up to 20 grams of protein. Almond milk also partially retains the protein content of this fruit. Almonds can be an excellent appetite-breaking snack to replace common packaged snacks.
Chickpeas and other legumes
Chickpeas are one of the best vegetable sources of protein among legumes. A portion of 200 grams of boiled chickpeas may contain in fact up to 16 grams of protein. Chickpeas can also be eaten raw, in the form of sprouts and can be used in the preparation of the sauce known as hummus. Legumes, in general, represent the protein source to draw more comfortably. Don't forget, in addition to chickpeas: kidney beans, lentils and green mung beans. THE cooked beans can hold up to 12 grams of protein for each 200 gram serving.
READ also: Dried legumes: how to use them in the kitchen and beyond
Chia seeds are rich in amino acids necessary for the formation of proteins, among which it is possible to identify methionine, cysteine and Lysine. They are also rich in fiber and antioxidants. To increase your vegetable protein intake, do not underestimate pumpkin seeds and sunflower seeds.
Read also: Chia seeds: properties, uses and where to find them
Spirulina is one microalgae particularly rich in protein, usually available in dried form, in powder form or as a natural supplement. AND rich of amino acids that are easily assimilated by the body. Spirulina algae are attributed anticancer properties.
Read also: Algae: the different types, properties and how to use them
Fruit can also have a protein content that should not be underestimated. This is the case, for example, with dehydrated apricots. A 200-gram serving of dehydrated apricots may contain in fact up to 5 grams of protein. Accompanied with almonds, apricots are a nutritious snack.
It is good not to underestimate the protein content of vegetables. The nutritional content of raw spinachfor example, it is made up of 30% protein. 100 grams of boiled and salted spinach contains about 5 grams of protein. 100 grams of boiled cabbage they contain 2 to 3 grams of protein.
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