The best vegan protein sources
Why do we need protein?
👉 Protein is an essential part of our nutrition, making up about 17% of the body’s weight and it is the main component of our muscles, skin, internal organs, especially the heart and brain, as well as our eyes, hair and nails. Our immune system also requires protein to help make antibodies that are required to help fight infections, and protein also plays a role in blood sugar regulation, fat metabolism and energy function.
👉 Protein foods actually break down into 22 naturally occurring amino acids, which are known as the building blocks of Protein. Of these, nine are known as essential amino acids, which means we must get them from food, as the body cannot make them itself. Protein is also a good source of a range of vitamins and minerals such as zinc and B vitamins. As a vegan, it’s important that all these amino acids are included in the diet to provide optimum nutrition.
👉 The key to getting the right amount of Protein, and all the necessary amino acids, is to combine different grains with different vegetables and pulses such as beans and rice, or tofu with broccoli. Variety is key when it comes to being vegan, and not using substitute products such as vegan cheese to make up any deficiency as they are technically a processed food and offer little health benefit.
How much protein should I eat?
The Reference Nutrient Intake (RNI) for an average adult is set at 0.75g of protein per kg of bodyweight per day. If you are doing a lot of sports this should be even 1.5g.
How much protein do you need?
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This page was inspired by bbcgoodfood