6 Best Sources Of Vegan Protein

Are you looking for “The Best Vegan Protein Sources?” Don’t worry we’ve got you covered. Prior to learning the sources, you must understand why Protein  is  essential and whether you are getting enough of it as required. Once you understand as to why Protein is essential for life , it will be easier to understand the best sources of protein. You may proceed to learning the sources and receiving your answers. Let's get right into it!

Protein: Why do we need it?

Approximately 17 percent of the body's weight is protein. It is the primary building block of our muscles, skin, internal organs, the heart, the brain, eyes, hair, and nails. Protein is a crucial component of our diet. Besides regulating blood sugar, fat metabolism, and energy production, it’s also necessary to produce antibodies for our immune system to fight infections.

In fact, 22 naturally occurring amino acids, that are the core elements of protein, can be derived from protein-rich diets. Nine of these are regarded as essential amino acids, meaning that our bodies cannot produce them on their own and must instead obtain them through food. Other than natural sources,  supplements such as “Plantigo plant-based protein - which you can include in your daily diet - helps maintain the balance of protein in your body.

Best sources of vegan protein

Whether you are an omnivore, vegetarian, or vegan, plant foods may be a fantastic source of protein and be quite helpful in reducing the amount of animal protein in your diet.

Let's start with a few examples.

Pulses

All beans and peas are considered pulses since they are edible seeds that grow in pods. These offer lots of variety and are a terrific source of low-fat, inexpensive plant protein. Various pulses consist of: 

• Chickpeas 
• Garden peas 
• Beans
• Baked beans 

Tofu

Just 100g of tofu, also known as bean curd, has 8g of protein and is made from soy. Tofu is particularly adaptable because it can be prepared in a variety of ways, such as baking, stir-frying, etc.

Nuts and seeds

These are very adaptable and may be eaten as a snack or with meals to ensure that there is enough protein and energy throughout the day.

• Hemp seeds
• Almonds
• Walnuts
• Pumpkin seeds
• Chia seeds
• Cashew nuts, etc.

Oats

Oats are a fantastic source of protein with 10g in 100g.

Brown and wild rice

Around 4g of protein are included in each 100g of brown and wild rice.

Vegan protein supplements

Nowadays, customers are exposed to more options than ever. Manufactured by health companies, vegan protein supplements are now another choice for consumers. These supplements have the advantage of sourcing protein from multiple ingredients and offer many additional advantages in addition to fulfilling daily protein requirements.

Protein intake on a daily basis

The importance of protein intake at every meal is very significant, that if you fail to maintain your daily dose of protein, you will have a wide range of serious health problems that will increase as you get older. Protein helps you because:

• Protein Holds You Up: If you run low on calories or are a serious athlete, protein keeps you going past your normal energy output.
• Muscle Builder: To maintain the size and structure of your muscles, you need protein. It helps you avoid losing muscle mass at the same time that you lose weight.
• Maintaining Bone Strength: According to studies, eating the proper quantity of protein in your diet promotes the health of your bones. Protein maintains your bone density, it reduces your risk of bone loss and assists in preventing breaks as you age.
• The Injury Healer: The phrase "building block of your body's tissues and organs" is used for a reason: protein. It facilitates quicker wound healing by lowering inflammation and promoting the growth of new tissue where the lesion occurred.

The list goes on and on; there is more than this. It only takes a few words to understand how much more beneficial protein is than you might realise.

Your protein intake depends on your age; as you grow, it changes.

• Babies need about 10 grams a day.
• School-age kids need 19–34 grams a day.
• The daily need for teen guys is 52 grams.
• Teenage girls need 46 grams/day.
• 56 grams per day is required for adult men.
• 46 grams/day is required for adult women (71 grams if pregnant or breastfeeding).

The Institute of Medicine recommends consuming 10% of your daily calories, but no more than 35%.