John Myers
The daily protein requirement can be covered by various vegan protein sources. Legumes are particularly good for this because they are rich in vegetable proteins. But some types of vegetables and grains, as well as nuts and seeds, also help to ensure adequate protein intake as part of a vegan diet.
In order to eat a balanced diet and provide the body with the best possible care, an adult should consume around 0.8 grams of protein per kilogram of body weight. As the basic building blocks of all human cells, proteins are significantly involved in many vital processes. In doing so, they fulfill many different tasks. They strengthen the tissue, for example, are involved in the transport of oxygen or fight off pathogens in the form of antibodies.
Accordingly, a lack of protein can severely impair health. With insufficient protein intake, physical and mental performance initially decreases. The immune system can also be impaired, making the body more susceptible to infectious diseases such as colds or gastrointestinal infections. If the protein deficiency persists over a longer period of time, fluid accumulation in the tissue, so-called edema, can occur. Hair loss and muscle weakness can also be consequences of a protein deficiency.
While omnivores easily get their protein needs from dairy and other animal products, vegans have to resort to plant-based sources to avoid deficiency. Legumes such as beans, peas, or lentils are suitable vegan protein sources. 100 grams of dried kidney beans have a protein content of 24 grams. The same amount of soybeans contains 38 grams of protein, while 100 grams of lentils contain 23 grams of protein. Soybeans are particularly versatile. The legumes can be integrated into dishes in the form of tofu as well as soy schnitzel or soy sausages. Soy drink and soy yogurt can be used for cooking or eaten on their own and provide the body with vital protein.
In addition to legumes, various other types of vegetables are also suitable as vegan protein sources. Mushrooms, porcini, and other types of mushrooms can support the protein supply, as can spinach, chard, kale, broccoli, Brussels sprouts, or savoy cabbage. Many types of fruit also provide proteins, but the proportion is significantly lower than that of vegetables.
Good vegetable protein suppliers can also be found among the various types of grain. 100 grams of wheat germ has a protein content of 29 percent. 100 grams of whole grain wheat still contain 11 grams of protein. The so-called “superfood” quinoa contains 12 grams of protein per 100 grams, the millet-like pseudocereal amaranth even 14 grams. Rye, wild rice, and buckwheat are also suitable vegan sources of protein, as is dehusked spelt.
Nuts and seeds usually also have a high protein content and can thus support the protein supply of vegans. Peanuts contain 30 grams of protein per 100 grams, and pumpkin seeds even 35 grams. 100 grams of flaxseed contains 22 grams of protein, and the same amount of sunflower seeds contains 26 grams. Protein-rich nuts and seeds also include pistachio nuts, pine nuts, and sweet almonds.
It is important to alternate between the sources of protein. This ensures that you are supplied with all the essential protein building blocks. Do you want to create a vegan and balanced nutrition plan?
