Global Courant 2023-05-20 18:01:18
The best sources of this nutrient suitable for both those seeking a vegetarian or vegan diet or who want to vary their diet.
Proteins, according to the specialized site Medline Plus, are large and complex molecules that carry out essential tasks of the organism. Among their functions, they are responsible for most of the work in cells and the regulation of tissues and organs.
In addition, although many times its contribution is related 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 find out about these options, the Saber Vivir site made an essential selection.
Integral rice
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 replace meat and allow a wide variety of recipes Photo Shutterstock.
Chickpeas
They have a high content of essential amino acids and fibers.
To make them more digestible, it is convenient to leave them to soak before boiling or place a bay leaf in the cooking water.
Peanut
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 a snack version.
Lentils
Inexpensive and very versatile, they are one of the most popular options for vegetarians and vegans.
Always keep in mind that for your proteins to be complete they must be combined with cereals.
The so-called Turkish lentils have a milder flavor and are better tolerated.
Quinoa is a very versatile pseudocereal Photo @cocina.mona.
Quinoa
It is a pseudocereal that contains all the essential amino acids for the body and a lot of fiber.
More virtues: they do not contain gluten or saturated fat. In addition, 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 is also a good source of vitamin B12, one of the weaknesses of vegan diets.
It can be used in preparations or taken in tablets.
Since it has some contraindications, it is advisable to consult a doctor before starting its intake.
As a final warning, it is important to note that, to follow a vegetarian or vegan diet, it is advisable to consult a nutritionist about nutritional requirements.
