Proteins, according to the specialized site Medline Plus, are large, complex molecules that perform essential tasks in the body. Among their duties, they are responsible for most of the work in the cells and the regulation of tissues and organs.
Furthermore, although many times its contribution is linked to the consumption of meat, especially red; there are very valuable and powerful plant sources. These are chosen both by those who follow a vegetarian or vegan diet and by those who prefer a more balanced and varied diet.
To know these options, the Saber Vivir site has made an essential selection.
Brown rice
For every 70 grams of rice you get 6 proteins. In addition, it is a food that provides fiber and a greater amount of vitamins and minerals than the “white” option.
To take advantage of the proteins, it must be mixed with legumes, nuts or seeds.
Mushrooms
They provide 4.25 grams of protein per 100 grams.
They can be mixed with broccoli and corn so that their proteins are complete.
Chickpeas
They have a high content of essential amino acids and fiber.
To make them more digestible it is advisable to leave them to soak before boiling them or to put a bay leaf in the cooking water.
Peanuts
Its 100 grams provide 24 g of protein. Although it must be borne in mind that they have a high caloric value.
Another warning is that natural ones should be chosen and not those in the snack version.
Lentils
Inexpensive and very versatile, they are one of the most popular options for vegetarians and vegans.
Always keep in mind that to be complete your protein needs to be paired with grains.
The so-called Turkish lentils have a milder taste and are better tolerated.
Quinoa
It is a pseudocereal that contains all the essential amino acids for the body and a lot of fiber.
Other virtues: they do not contain gluten or saturated fat. Furthermore, they can be included in different preparations.
spirulina
This microalgae is called the protein of the sea. It has about 3 times more of this nutrient than chicken. Each tablespoon provides 7 grams.
It’s also a good source of vitamin B12, one of the weaknesses of vegan diets.
It can be used in preparations or taken in tablet form.
Since it has some contraindications, it is advisable to consult a doctor before starting to take it.
As a last warning, it is important to note that, in order to follow a vegetarian or vegan diet, it is advisable to consult a nutritionist on nutritional requirements.
Source: Clarin
Mary Ortiz is a seasoned journalist with a passion for world events. As a writer for News Rebeat, she brings a fresh perspective to the latest global happenings and provides in-depth coverage that offers a deeper understanding of the world around us.