In order for our body to function properly, it needs to be fed with complete amino acids. All in all, our body needs to have the complete 21 kinds of amino acids. But since our body cannot naturally produce 9 of them, we then need to get these essential amino acids from the food that we eat.
Each one of us has our own body goal and diet plan since we all differ in sizes and body type. Having said, we all have different choices of food or meal plan depending on where our body works just fine.
In terms of dieting, including foods that are complete in protein is the perfect sources of all amino acids since they contain a good amount of amino acids. Excellent complete protein sources are mostly animal products; chicken, eggs, beef, etc.
But what if an individual goes vegan? Will he still be able to get enough amino acids?
That’s what we’re about to find out how.
Vegetarians or individuals who choose to do the vegan diet rely on plant-based foods. So in order for vegans to consume a decent amount of amino acids, they would need to branch out to other food sources most especially those that are complete in protein.
Experts suggest that in order for vegans to meet their required amount of amino acids, they would have to feast on foods that are rich in lysine. Lysine is a type of amino acid that is said to have other amino acids as well. So as a result, eating foods with a good amount of lysine could cover up the deficit of vegans from other amino acids.
Amino Acids on Vegetarians: The Food List
Sticking to a strict diet is hard. Most especially if you are required to consume a number of macros or let’s say in this case, amino acids per day.
Being a vegan is quite harder since you will have to follow guidelines and limit your choices of food. But do not fret, because there are some foods that contain essential amino acids and not all vegetarians know much about.
Care for a snack? Well, hummus and pita could be a perfect combination if you’re going vegan. Try checking out some Persian restaurants or rather look up for some recipes that can teach you to customize your own hummus. With hummus and the amino acids it contains, you’re about to step up your snacking game.
Well be it any kind of soy; tofu, tempeh, or edamame beans, soy is a great option in your meal plan. Aside from the amino acid content of soy, it also offers health benefits such as a decrease in hot flushes of blood most especially for menopausal women, combats cardiovascular diseases, and it even fights off osteoporosis. So the next time you’re thinking of what to get in the morning, try considering soy and enjoy the health benefits it has for you.
Now it’s time we go plant-based. Including hemp in your diet is a perfect choice. This plant is said to not just contain amino acids but it also helps your body in so many ways – aid digestion, lower risks of heart problems, combats symptoms of PMS and menopause, and it even contains a good amount of omega-3 fatty acids and omega-6 too. Isn’t hemp a real miracle plant?
Buckwheat is not even wheat but it is a really good source of protein. There are several ways where you can enjoy buckwheat and at the same time, consume a good amount of amino acids.
5. Chia seeds
Can’t eat eggs? No problem because chia seeds got you! This is because when combined with water, chia seeds turn into a gel form which could then be served as an egg replacement. Aside from the amino acid content, chia seeds are also loaded with calcium, zinc, iron, and antioxidants.
Considered as a superfood, Spirulina could be a complete source of protein too. All you just have to do is combine it with nuts, oats, and some seeds or grains and then viola, you just got yourself a protein smoothie.
7. Black beans
We always see black beans being mixed soups, chilis, or enchiladas. This amazing protein source may be consumed as a side or could also be eaten alone. However you want it, what’s important is that you’re getting the right amount of amino acids that you need.
Nuts are very delicious. Even though there is a wide variety of nuts, all kinds are still considered as good sources of protein.
Mixing this healthy green protein with other ingredients is never a bad idea. Aside from it gives you tons of protein and amino acids, broccoli is also a good option if you’re trying to lose weight.
Garbanzos or chickpeas are also excellent if you’re going vegan and at the same time is in need of protein. To make your meals more exciting, you may try mashing garbanzos to make your own hummus.
Is it safe to combine different protein sources?
Gone are the days where people would cling to the idea that in order to have a complete protein source, you must combine all ingredients with protein content.
If you’re a vegan, all you have to do is just eat varied plant-based foods that contain a rich amount of protein to make sure you will still be getting your daily required amino acid intake.
It is also up to you if you want to mix and match with your own meals. You can still do both – combine ingredients or eat them separately since the majority of vegan foods can also be consumed alone.