Best Protein Sources for Vegans and Vegetarians – Foods & Supplements

There is always a concern that vegan and vegetarian may lack some essential proteins needed to stay healthy. Therefore, it is very important that other protein sources are readily available for them to cover up for animal proteins that are lacking in their diet. Over the years, science has helped to identify some plant protein sources that could be good alternatives to animal proteins. With a total of 17 plant proteins, every vegetarian and vegan would enjoy a perfect protein diet if planned accordingly. Below are examples of good plant protein sources for vegans and vegetarians:

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Seitan

This is a common plant protein source with a good percentage of all the essential proteins needed by vegetarians and vegans. Seitan, also known as wheat gluten or wheat meat should be included in diets because it has 25grams of protein in every 100grams of seitan, which makes seitan one of the plant protein sources with higher protein percentage. Asides protein, seitan is also a good source of iron, phosphorus, calcium, and selenium thus a good one for vegetarians and vegans.

Tofu, Edamame, and Tempeh

These are three separate plant protein sources made from soybean. Soybean is the only complete plant protein source, i.e., it has the complete amino acids readily available for body use. Tofu, edamame, and tempeh are some of the meals that can be made from soybeans. Edamame is made from soybean by boiling or steaming immature soybeans before consumption. Edamame is sweet, rich in protein, oily, and supplies vegetarian and vegan with other nutrients asides protein. Tofu is made by pressing soybeans while tempeh production involves the fermentation process. Apart from the fact that the three meals are good sources of calcium and iron, they also contain 10-19 grams of protein in every 100grams. Also, Edamame is a good source of vitamin K, folate, and fiber, while Tempeh has phosphorus, magnesium, and other micro and macro minerals needed by the body.

Lentils

This is a good source of plant protein for vegetarians and vegans. Every 240ml of lentils has 18 gram of protein, which is a good proportion by mass. Also, Lentils has a good percentage of fiber, thus a perfect meal to prevent colon cancer. Also, the constant consumption of Lentils may reduce the risk of diabetes, heart diseases, and obesity.

Soymilk

The list won’t be complete without including soymilk because it is a common source of protein and a perfect alternative for raw milk. Soy milk is rich in other vitamins and minerals needed by vegans and vegetarians. Every 240ml of soy milk has 7grams in it.

There are numerous sources of plant protein that will not only help the body to function well but also enhance mental growth.