What are the best sources of plant proteins? Discover what non-animal products to eat, to ensure a good daily intake of protein.
Like all living organisms, plants contain proteins. They fulfilll in plants the same type of function as they do in animals: enzymatic (they catalyze reactions), structural, mobility, cell communication, etc.
It’s proteins, for example, which determine when trees shed their leaves and how plants defend themselves against attack, as well as facilitating absorption of nutrients essential to the growth of the plant or its fruit, etc. (1-3)
For anyone keen to increase their daily protein intake, or reduce their consumption of animal-source protein (for ethical or environmental reasons), it’s thus important to know which foods are high in plant proteins.
As a reminder, daily protein intake, depending on age, objectives and level of physical activity, should be between 0.8g per kilo of bodyweight and 2g per kilo of bodyweight (the latter when building muscle mass for example) (4).
Given that plant proteins play a fundamental role in the development, growth and death of plants, the highest amounts are usually found in seeds (with a few exceptions: spirulina, klamath algae, moringa leaves ...)
The best plant protein sources are: (5-8)
The aim is to vary your plant protein sources over a week to create balanced meals from a variety of seeds, nuts, grains and pulses.
Above all, however, we need to obtain specific amino acids from the protein we consume. Amino acids are actually the building blocks of proteins. While the body is able to produce 11 of them itself, 9 have to be obtained from the diet: tryptophan, lysine, methionine, phenylalanine, threonine, valine, leucine, isoleucine and histidine (9).
The problem is that these essential amino acids are not uniformly present in all plant proteins. That’s why it’s always best to combine cereals with pulses. Apart from being more digestible, this combination delivers a balanced intake of essential amino acids: the pulses offer amino acids not provided by the cereals, and vice versa.
Here are some very simple vegetarian or vegan combinations/recipes: rice (cereal) with lentils (pulses) ; corn (cereal) with kidney beans (pulses); oats (cereal) with soya (pulses)... all of which you can mix with sauteed pumpkin seeds or chopped peanuts (seeds), or sprinkle with chopped pistachios, almonds or walnuts (nuts).
Vegetarians, though not vegans, also have the option of taking a daily dose of whey protein (such as Undenatured Whey Protein Isolate), whey being a by-product of cheese production. Whey protein contains all the essential amino acids in sufficient quantities to meet the body’s needs (10).
References
Keywords
21 Days
Above and beyond
DOMINIC
22 Days
The discount paves way to try new products.
Larry
22 Days
Professional and timely
TOMASINO Anthony
25 Days
Rapid order! All comes when expected.
NEW Virginia
26 Days
1- website easy to navigate and understand the different products 2- easy to order 3- superb timely shipping 4- excellent product 5- best customer service not just in the industry but overall!
Mohamad Hussein
26 Days
This was a reorder and fortunately you offered a discount. It was received as promised.
El Capt
27 Days
FIRST TIME TRYING
DOMINIC
27 Days
Great products and good to work with in ordering shipping.
DOMINIC
35 Days
High quality, great prices, fast shipment and large variety keep me coming back!
Jackson Josiah
36 Days
We were recommended products to buy at SuperSmart USA by Neurosurgeon Russell Blaylock. So glad he made this recommendation because we have been very pleased with all the products we have purchased from SuperSmart. Lately, I started using the Silyphus for liver and have been extremely pleased with my results.
Diane
38 Days
Was Able To Find What I Wanted And I Received My Order In A Timely Manner...
PITTMAN Richard
38 Days
Their supplements work, i'vce had great experience with their glucose and cholesterol supplements
ACKAWAY Joseph
39 Days
Only bummer they left the pkg in the mailbox and we had no confirmation of delivery.
Lorri
39 Days
GREAT PRODUCT!! FAST SERVICE!! SUPER - NICE PRICE!! I WILL ORDER AGAIN, I WILL RECOMMEND OTHERS TO DO THE SAME!!! THANKS!!
HENDERSON B.
41 Days
Dependable delivery and service.
ShadowSeer