Friday, 10 July 2015

Protein Foods on a Vegan Diet

As you may well know, Protein is crucial to maintain, especially on a Vegan Diet!

Proteins are an essential Nutrient for the Human body. 
They help to build, Repair & strengthen tissue, for example Hair & Skin, make Anti-bodies for our Immune system and makes Hormones.

There are two Specific Proteins are involved in Muscle Movement. These are Actin and Myosin.

Proteins also Make Enzymes and 
help to carry things like Oxygen in the Blood.

Protein also helps to store Iron in the Liver.

''Just a little bit of Science''..
Proteins consist of molecules of Amino Acids. Amino Acids are known as the building blocks of Protein of which there are 20, these include:
-Alanine
-Arginine
-Aspartic Acid
-Valine
-Tyrosine
-Riyptophan
-Proline
-Serine
-Phenylalanine
-Methionine
-Lysine
-Leucine
-Isoleucine
-Glutamine
-Glycine-Histidine
-Cysteine
-Glutamic Acid
-Asparagines
-Thronine


Amino Acids can be arranged in many different ways to create millions of different Proteins. Each one has a different function in the Human Body.  
There are 3 main types of Nutrients that are essential for Energy in the Human body-
No 1- Proteins
No 2- Carbohydrates
No 3- Fats


Depending on Age and Sex, we need different amounts of Protein. 
For example, a younger Person will need more Protein for Development. Someone who has been unwell, may need more Protein in their diet to Repair and recover from their illness. A Marathon runner or Body Builder may need more Protein than someone who doesn't Train or Workout.

 Teenage Girls 14-18, should have up to 46grams of Protein per day in their Diet.
Adult men (18+) should  have up to approximately 56grams of Protein per day.
A Woman who is expecting a Baby will need more Protein, around 71grams per day.


Protein deficiency can lead to-
-A weak Immune System (takes longer to recover from illness)
-Swollen Legs
-Anemia
-Hair Loss
-Growth Problems
-Skin Disorders 
-Wastage of Muscle Tissue
-Apathy (Tiredness) 
-Diarrhoea
-Swollen tummy
...
These are just a few.




Vegan sources of Protein include Whole grains, pulses, Soy, and Nuts. Vegetarians and Vegans can get enough essential Amino acids by eating a variety of Plant Proteins. 


Some of the best Protein rich foods are-

                                                                                       Amount          Protein (gm)

                       -Soya Beans (cooked)                1 cup                   29
                       -Lentils (cooked)                        1 cup                   18
                       -Black Beans (cooked)               1 cup                   15
                       -Kidney Beans(cooked)             1 cup                    15
                       -Chick Peas(cooked)                 1 cup                    15
                      -PintoBeans(cooked)                 1 cup                    15
                        -Lima Beans(cooked)               1 cup                    15
                        -Black-eyed Peas(cooked)        1 cup                    13
                        -Veggie Burger                         1 Burger               13
                        -Veggie Baked Beans               1 cup                    12
                        -Regular Tofu                           4 ounces              10
                        -Firm Tofu                                4 ounces              11
                       -Quinoa(cooked)                       1 cup                    8
                       -Peas(cooked)                           1 cup                    8
                      -Peanut Butter                       2 Tablespoon            8
                      -Almonds                                  1/4 cup                  8
                     -Spaghetti(cooked)                    1 cup                     8
                    -Whole Wheat Bread               2 slices                    7
                   -Soya Yogurt(plain)                  8 ounces                 6
                   -Sunflower Seeds                     1/4 cup                    6
                   -Cashew Nuts                           1/4 cup                    6
                  -Spinach(cooked)                         1 cup                    5
                   -Broccoli(cooked)                      1 cup                     4





It can be demanding to keep to a Healthy Balanced Diet all the time, so sometimes it can be useful to take Supplements. 
Supplements are most of the time in tablet form or Powder form and contain the needed Vitamins, Minerals, Fibre, Amino Acids or Fatty Acids along with some other substances in your body. 
You can read my post talking about different Supplements for Protein & a healthy body linked below. 

http://thelittleblogofvegan.blogspot.co.uk/2015/02/haircare-on-vegan-diet.html






I really this post helps you with your Diet, and gets you on the right road to a healthy, Protein packed Diet! 


Share and follow me for more recipes, Beauty and yummy posts to come!

Holly x


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1 comment

  1. I may just add, that Vegan diet gives you all the protein you need. Especially for me! I find myself way more healthier and full of energy on this diet.

    ReplyDelete

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