Vegetarian Sources of Protein

One of the biggest issues in losing weight and/or changing body shape (muscle toning) is getting enough protein. Most of us don't get close enough - the formula is 1.5gr of pure protein per kilo of body weight eg if you're 65kg you need 95-100gr of pure protein per day.

Pure protein, however, is NOT food weight and 100gr of meat, fish, chicken will give you 20gr of pure protein. One egg = 5gr.

For cholesterol reasons alone, we need to be considerate of how much animal fats we consume and those that select a vegetarian diet need to be thoughtful of how much protein they are ingesting.

Also, don't forget, if you are increasing your protein intake you'll need to drink more water, as protein takes more liquid to be well processed by the body.

If you're a meat-eater, usually two serves per day of 'meat' is okay (preference should be fish then chicken then red meat). Note, a serve is about the size of a pack of cards, but this will only give you 40-50gr of pure protein, so where does the balance come from?

Plant foods contain the same eight amino acids as animal foods do, only in differing amounts. As long as you are getting enough calories from a healthy diet, plant foods give you all the amino acids you need, by themselves or in combination with one another.

Foods listed below are considered complete proteins, meaning they contain all of the essential amino acids:

Nuts

Soy foods, such as tofu, tempeh, miso, and soy milk

Sprouted seeds -- each type of sprout has differing proportions of nutrients, so it's best to eat a variety of them and eat them 'young'.

Grains, especially amaranth and quinoa, are highest in protein and are high-quality proteins

Beans and legumes, especially when eaten raw (avoid peanuts though).

Spirulina and chorella (blue-green algae), which are over 60 percent protein. You can buy this capsule form if you find the powder unpalatable.

Common Sources of Essential Amino Acids

Histidine: Apple, pomogranates, alfalfa, beets, carrots, celery, cucumber, dandelion, endive, garlic, radish, spinach, turnip greens.

Arginine: Alfalfa, beets, carrots, celery, cucumbers, green vegetables, leeks, lettuce, potatoes, radishes, parsnips, nutritional yeast.

Valine: Apples, almonds, pomegranates, beets, carrots, celery, dandelion greens, lettuce, okra, parsley, parsnips, squash, tomatoes, turnips, nutritional yeast.

Tryptophan: Alfalfa, brussel sprouts, carrots, celery, chives, dandelion greens, endive, fennel, snap beans, spinach, turnips, nutritional yeast.

Threnoine: Papayas, alfalfa sprouts, carrots, green leafy vegetables such as celery, collards, kale, and lettuce (especially iceberg), lima beans, laver (Nori -- a sea vegetable).

Phenylalanine: Apples, pineapples, beets, carrots, parsley, spinach, tomatoes, nutritional yeast.

Methionine: Apples, pineapples, Brazil nuts, filberts, brussels sprouts, cabbage, cauliflower, chives, dock (sorrel), garlic, horseradish, kale, watercress.

Lysine: Apples, apricots, grapes, papayas, pears, alfalfa, beets, carrots, celery, cucumber, dandelion greens, parsley, spinach, turnip greens.

Leucine: Avocados, papayas, olives, coconut, sunflower seeds.

Isoleucine: Avocados, papayas, olives, coconut, sunflower seeds.

Written by: Thomas Stearns Lee, NMD
Resource: http://www.naturodoc.com/library/nutrition/protein.htm