6 sources of vegetable protein
Protein is one of the 3 macronutrients that make up our diet. It is essential to provide our body with the daily amount it requires to be able to carry out all the functions in which amino acids are essential.
In the diets of people who perform physical activity, the daily amount is higher. It is very important that vegans and vegetarians do not neglect the daily contribution. Every time, there are a greater number of sources from which we can obtain proteins. In this article you will find 6 of the best known and their properties.
1. Soy protein.
La Soy protein comes from the beans, as its name suggests, soybeans.
It is one of the most widely used protein sources in vegan and vegetarian diets.
It stands out because it contains all essential amino acids: it is of high biological value. It is the richest nutritionally compared to other sources of vegetable proteins, which are usually lacking between 1 and 2 amino acids.
It has a series of bioactive components such as flavonoids : Which have a powerful antioxidant activity and capacity, polyphenols also antioxidants and anti-inflammatories, phytosterols that help lower cholesterol and saponins .
Provides a large amount of micronutrients : among them, the B group vitamins and vitamin E as well as minerals stand out. For example calcium potassium zinc iron and phosphorus.
The Tofu is a derivative of soy, which is made from its seeds.
It is one of the vegetable protein sources with the highest protein content, more than 37%.
They are also of high quality and of good digestibility compared to those of animal origin. It is also a source of unsaturated fats, which help reduce the risk of cardiovascular disease.
Its contribution in minerals stands out, specifically calcium, iron and potassium.
It is also a source of fiber which contributes to an improvement in intestinal transit and vitamins A, E, D and K..
Like tofu , it is a derivative that is made from soybeans so it has very similar nutritional properties.
Its protein concentration is 20% and like the previous two contains all the essential amino acids.
It is a source of essential minerals such as iron, magnesium and manganese .It is rich in isoflavones which helps to regulate cholesterol.
We can also highlight its high content in prebiotics , a type of fiber that favors the growth of good bacteria in ro digestive system. It also provides vitamins especially of group B.
4. Hemp protein.
hemp protein which provides all the essential amino acids, is of high biological value.
It is a source of micronutrients : it provides two minerals, the first being magnesium , which helps to avoid muscle cramps and iron , essential for the transport of oxygen
These two minerals help reduce tiredness and prevent fatigue. It is also a rich source of fatty acids, specifically Omega 3.
Thanks to its high content of vitamin E, it has a powerful effect as an antioxidant and contains a higher proportion of fiber than some proteins of animal origin, which helps regulate intestinal transit.
This protein source comes from gluten so it is not suitable for celiacs .
It is a very easy to digest source. It does not contain saturated fat and helps to reduce the risk of cardiovascular diseases, as well as to lower cholesterol.
It provides vitamins and minerals although somewhat less rich than the previous ones. We could highlight the content of type B vitamins and minerals such as iron and calcium.
Thanks to its flavor and texture, it is one of the foods most used in vegan and vegetarian cuisine.
Spirulina is one of the most popular algae around the world due to its high nutrient content, extensive list of properties and benefits it provides.
It stands out for its high protein content, exactly 60% .
It is a source of B complex vitamins as well as vitamin E. It is also a source of minerals such as calcium, iron, potassium and iodine.
It has a high fiber content that acts as a prebiotic in the intestine favoring the microbiota.
Due to its high content of antioxidants, proteins, fiber and nutrients in general, it helps reduce blood glucose and prevent disease cardiovascular diseases stimulates the production of antibodies.
It can be cons Consumed as a dehydrated seaweed or as a protein powder that has become very popular in recent years.