Vegetable Proteins: A Healthy Option

The body requires protein as a vital nutrient to create and repair tissues, as well as to make hormones, enzymes, antibodies, and carry nutrients throughout the body. 

Foods made from plants and animals both include proteins. Meat, fish, poultry, eggs, and dairy products are examples of animal foods that are complete sources of protein because they include every essential amino acid the body requires.

However, foods of plant origin provide us with incomplete proteins, since they do not contain all the essential amino acids. We have to combine them to get a complete protein from plant sources. For instance, a full source of protein is rice and lentils combined. Vegetarian and vegan diets can provide all the nutrients the body needs, including protein if carefully planned and including a variety of plant foods. Here are some foods made from plants that are high in protein:

• Legumes: Chickpeas, Beans, Peas, and lupins
• Vegetables: Brussels sprouts and broccoli
• Nuts and seeds: Flax, chia, walnut, peanut, and almond seeds
• Fungi: Mushroom
• Cereals: Oats, seitan, brown rice, and quinoa
• Soy-based products: edamame, tofu

Plant proteins have several advantages, including the following:

• They aid in the prevention of circulatory and inflammatory illnesses.
• They are excellent partners in managing weight.
• They may enhance intestinal well-being.
• They boost vitality and athletic ability.

Some ideas for tasty and easy-to-prepare meals and snacks that include plant proteins are:

• Toasts with lentil hummus with vegetables
• Bean salad with avocado, tomato and radishes
• Lentil soup
• Pasta with tomato sauce and tofu
• Brown rice with grilled tofu
• Chickpea and Spinach

Increasing the amount of plant-based proteins in your diet will help you feel better physically and mentally.

Speak with your physician or nutritionist if you're thinking about being vegetarian or vegan to ensure you're getting all the nutrients you need.