Different diets come with their own restrictions. For many diets, their focus is on the calorie and carb content of your meal. That’s why there are many low-carb diets and low-calorie diets. One common diet that many have been opting for these past years happens to be the vegetarian diet. In terms of popularity, this is one of the most popular diets that we have around. Vegans don’t opt for animal sources of food. There are people that opt for eggs while some don’t opt for any animal-based food at all. And one risk that this poses for vegans is a deficiency in protein. So to help out with that we will be looking at amino acids foods for vegan.
Well, the best sources of protein indeed happen to be animal sources. But then again there are some plant sources that actually do provide a good amount of protein. And if consumed in proper amounts vegans would be able to get a good amount of protein that they are not getting from animal sources. What exactly are these food sources of amino acids for vegans? Well, you’ll find out as we go on. So don’t stop scrolling if you want to find out more about the good sources of protein you can opt for as a vegan.
Amino Acids for Vegans
Amino acids are contained in most of the food that we eat. As mentioned before, all foods have a bit of protein in them. And proteins are made up of amino acids. That’s why many people would actually refer to amino acids as the building block of life. This automatically means that amino acids are indispensable. The coming together of these amino acids would create proteins that are essential for the body.
Normally, your body does the job of creating some amino acids. This means that even if you don’t consume these amino acids your body would still be able to produce them. But there are some that can’t be produced by the body. They are known as essential amino acids. These amino acids need to be consumed for them to be made available in the body.
Let’s take a look at the essential amino acids that should be consumed by vegans.
- Leucine: This is one amino acid that is needed for maintaining muscle strength as well as muscle growth. At the same time, it is an important effect on insulin which makes it important for regulating normal blood glucose levels. At the same time, this is an amino acid that is important for neurotransmitters that act in the brain.
- Lysine: This amino acid has a role in the conversion of fatty acids in the production of fuel. At the same time, it helps with the absorption of calcium which is needed for collagen production and bone health.
- Isoleucine: This happens to be a form of the amino acid leucine. It’s found in very large quantities in muscle tissue. And this helps out with metabolism. It also has a role in the immune system and the production of hemoglobin.
- Phenylalanine: You would find this amino acid abundantly in foods. Also, it can be produced chemically. This amino acid works with another amino acid known as tyrosine to make proteins that are beneficial for the thyroid and brain.
- Methionine: This is one amino acid that is well-known for the fact that it contains sulfur. And with this sulfur, it has a role in the formation of cartilage. Another important role of this amino acid is the growth of muscle and absorption of some other minerals. One thing about this amino acid is that protein can’t be produced in the body if this amino acid is not present. So its role in the body is quite crucial and can’t be replaced by another amino acid.
- Threonine: It’s good for the immune system, the heart, liver and the nervous system. It also contributes to the production of certain proteins such as collagen and elastin which are very important in the body.
- Tryptophan: This amino acid has a role in the relaxation and sleeping cycle of a person. It is also important for brain health and the proper functioning of the nervous system.
- Histidine: It’s vital for the immune system. It’s also important for the sexual function and digestion process in the body.
- Valine: This amino acid is particularly important for the metabolism of muscle. It is also involved in the energy and stress level of a person.
With all the importance listed above, you can tell that amino acids are very important. And one common source of all these amino acids is animal products. As a vegan, you can’t opt for those products. So what can you do in that situation? Well, there are other options that you can opt for that would provide you with a good amount of these amino acids.
Amino Acids List Of Foods for Vegans
Let’s take a look at some of the foods that you can opt for as a vegan that have great amounts of amino acids.
- Soy products such as tofu, edamame, and tofu: They are known to be one of the best sources of protein among plant-based foods. Many even use tofu as a substitute for meat. While getting a good amount of amino acids you would also get minerals such as iron and calcium.
- Chickpeas: When chickpeas are cooked they are very rich in protein. There are many recipes out there that you can try out when it comes to cooking chickpeas.
- Lentils: You can opt for either green or red lentils. It contains a great amount of fiber and protein. Also, you would get many other key nutrients such as potassium and iron in this food.
- Peanuts: This is also one food that’s rich in protein. It is also rich in fat that’s healthy. And this goes a long way in improving heart health. This is a good snack that you can munch on in between meals.
- Quinoa: This grain is known to be high on protein content. And it is also one of the plant products that is a complete protein. There are also many nutrients such as fiber and iron in this product. There are many dishes that you can try out with this guy right here.
Other foods are:
- Spirulina
- Almonds
- Mycoprotein
- Chia seeds
- Beans
- Hemp seeds
- Potatoes
- Seitan
- Protein-rich vegetables
- Ezekiel bread
So when next you go grocery shopping, look out for these foods. That’s the amino acid foods for vegans that you should work with if you want to make sure you’re not deficient in amino acids and protein.