plant proteins

Proteins are very important for our bodies. Proteins are amino acids linked to form a chain. There are twenty-two different types of amino acids in our diet. The body can produce thirteen of these. The other nine can only enter the body through nutrition. These are called the essential amino acids. Proteins are part of the macro-nutrients, like carhobynates and fats. Each of these macro nutrients perform important functions in the body. For example, proteins are the building blocks of the body. That's because every body cell contains proteins. Especially the muscles, bones, skin, hormones, enzymes and blood vessels. In Greek, protein means "the first food." This shows that the Greeks knew for a long time that proteins are an important nutrient.

Do you want to eat less meat or fish and more vegetables but are afraid that you won't get enough protein as a result? Then rest assured, because there are a lot of proteins in plantfood.

An interesting movie on this topic is "The Game Changers"

Different protein sources

It is a common misconception that meat is the best source of protein. Some plant-based powerhouses such as beans, grains, nuts and seeds can contain even more protein per serving than 100 grams of meat. Vegetables can also be a great source of protein. In addition, almost all foods, with the exception of highly refined products such as sugar, alcohol and oils, contain varying amounts of protein. In addition, there are more and more scientific studies that indicate that we did not eat that much meat in the past. Meat makes our body very acidic, which is a good climat for the wrong bacterieals. For the human body eating meat is not that healthy at all. It were Vegetables have always been and should remain pur number one food source.

10 vegetables with the most protein

Not every protein-rich food contains all essential amino acids. This is especially true for plant foods. In order to get all the essential amino acids without using animal foods, it is important to combine and vary your food selection. Below you will find a list of 10 vegetables that contain the most protein:

  • Asparagus
  • Artichoke
  • Avocado
  • Peas
  • Kale
  • Cauliflower
  • Broccoli
  • Bok choy
  • Spinach
  • Watercress

Besides vegetables these plantfoods are also high in protein:

  • Tofu
  • Tempeh
  • Seitan
  • Nuts (especially almonds)
  • Peanuts
  • Chia seed
  • Hemp seed
  • Pumpkin seeds
  • Sunflower seeds
  • Oatmeal
  • Legumes, such as lentils, black beans, chickpeas and Kidney beans
  • Quinoa

How much protein do you need?

Adults need 0.8 grams of protein per kilogram of body weight. So a person weighing 60 kg needs 48 grams of protein in a day. But vegetarians and vegans have to add another 15 grams to get all the essential amino acids. If you do a lot of sports or strength training, you need a little more protein.
A plant-based diet with a proper combination of legumes, vegetables etc is a great choice for increasing protein and nutrient consumption without taking in extra calories. The most important tip: vary what you eat!

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