How to incorporate vegetable proteins

Plant proteins are proteins that are derived from plants. They are an important part of a healthy diet and can provide many health benefits, including reducing the risk of heart disease, stroke, type 2 diabetes, and some types of cancer.

There are many different types of plant proteins, including:

  • Vegetables: lentils, beans, chickpeas and peas
  • Nuts and seeds: almonds, walnuts, flax seeds and chia seeds
  • Whole grains: quinoa, brown rice and oats
  • Soy Products: tofu, tempeh and edamame
  • Green leafy vegetables: spinach, kale and broccoli

Vegetable proteins can be consumed in various ways. They can be added to salads, soups and stews. They can also be used to make veggie burgers, tacos, and burritos. Plant proteins can also be turned into powder and used in smoothies or baking.

If you're looking to increase your plant protein intake, here are some tips:

  • Add legumes to your meals and snacks. Legumes are an excellent source of plant protein, as well as fiber and other nutrients. Try adding lentils to soup, chickpeas to a salad, or hummus as a snack.
  • Choose whole grains instead of refined grains. Whole grains contain more protein, fiber and other nutrients than refined grains. Choose whole wheat bread, brown rice, and whole wheat pasta whenever possible.
  • Snack on nuts and seeds. Nuts and seeds are an excellent source of plant protein, healthy fats, and other nutrients. Try eating a handful of almonds, walnuts, or sunflower seeds as a snack.
  • Add tofu or tempeh to your meals. Tofu and tempeh are soy products that are good sources of plant protein. Try adding tofu to a scramble or tempeh to a stir-fry.
  • Eat more green leafy vegetables. Leafy green vegetables are a good source of plant protein, as well as vitamins and minerals. Try adding spinach to a salad, kale to a smoothie, or broccoli as a side dish.

Proteins: functions and examples

Proteins are large, complex molecules that perform a wide variety of functions in the human body. They are essential for the structure, function and regulation of tissues and organs.

Main functions of proteins:

1. Structural
2. Enzymatic
3. Hormonal
4. Immunological
5. Transportation
6. Storage
7. Contractile

Proteins are essential for life. They are found in all living things and play a fundamental role in almost all bodily processes.

It is important to consume a diet rich in protein to obtain all the essential amino acids that the body needs.

Daily intake of vegetable proteins

The RDI (recommended daily intake) of protein for an adult is 0,8-1,2 grams of protein per kg of body weight per day. Less active people need about 0,8 g per kg of body weight, and people who are more active may need 1,2 g per kg. If your goal is to gain muscle mass or bulk, some sources recommend up to 2 g/kg of body weight per day.

List of foods and amount of protein they contain in each 100g

Quinoa14 g
Chia seeds17 g
Soybean36 g
bean22 g
Hemp seeds50 g
Nuts26 g
Chickpeas19 g
Green peas5 g
Broccoli4.4 g
Peanuts26 g
Almonds20 g
Nuts14 g
Cashew nuts18 g
Spinach2.86 g
Brussels sprouts3.4 g
Sweet corn3.4 g
Oat bran17 g
Wild rice4 g
Couscous3.8 g

Eating a variety of plant proteins is a great way to ensure you get the nutrients you need. Plant proteins are a healthy and sustainable part of any diet.

With information of: