Health and fitness

Best 5 Sources of Plant-Based Protein

 

Proteins are 17% of our body weight. Protein is a major building component of our muscles, and it is very important their daily intake. It is composed of amino acids, 20 of which are included in human genetic composition. The function of individual proteins is determined on the basis of their number and order. Proteins also have a functional role. People can’t produce all 20 amino acids and some acids (9 essential acids ) must be introduced through nutrition.

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It is scientifically proven that in the plant based diet we have all the essential amino acids, but not in the form they have in animal nutrition. Therefore, it is advisable to the plant based diet fill with the animal and vice versa in order to achieve a balanced intake of plant and animal proteins.

Buckwheat

Buckwheat is a gluten-free pseudo cereal and contains all the essential amino acids that our body must be ingested through diet. It contains Magnesium, Zinc, Copper, Magnan, Iron and a large amount of fiber. Buckwheat is available in both fried and non-fried form, and the color of the seeds varies from yellowish-pink to brown.

 

The nutritional value per 100 g of buckwheat is :

Energy 343 kcal
Proteins 13.25 g
Carbohydrates 71.50 g
Fats   3.40 g
Dietary fiber 10.00 g
Cholesterol   0.00 mg
Magnesium 231.0 mg
Zink   2.40 mg

As expected Buckwheat contains the most carbohydrates, the most starch, which is the primary carbohydrate storage in plants. Consuming these cereals will not cause sudden changes in blood glucose and the glycemic index ranges from low to moderate. As for the protein, the high concentration of lysine and arginine is especially emphasized and also tryptophan.

 

Quinoa

 

 

Quinoa is a pseudo cereal from South America where it has been the basis of nutrition for thousands of years. There is a white, red, black or fleshy variety. Due of nutritional values that quinoa contains, the UN proclaimed 2013 the year of quinoa. This psedo cereal contain this vitamins: thiamine, riboflavin, folic acid, vitamins A, E, B. Also a lot of minerals : Calcium, Iron, Magnesium, Phosphorus, Zinc, and Copper. There are 7 grams of fiber per 100 grams of quinoa, which meets about 25% of your daily fiber requirement. It doesn’t contain gluten.

In 100 grams of raw quinoa nutritional values are next :
Energy 368 kcal
Proteins 14.12 g
Carbohydrates 64.16 g
Fat 6.07
Dietary fiber 7 g
Cholesterol 0 g
Water 13.28 g
Magnesium 197 mg

 

Pumpkin seeds

Pumpkin, in addition to its eatable fruit, also contains seeds. It was a food for the Native Americans because of its healing properties and nutritional composition,  today pumpkin seeds are used in the recipes of many kitchen, also considered a trademark of traditional Mexican kitchen. Half of these seeds belong to fats, omega 3 and omega 6 fatty acids. They contain many minerals, such as Phosphorus, Magnesium, Copper, Selenium, Manganese, and they are rich with vitamin E and B complex vitamins (expect vitamin B12).
In 100 grams of dried pumpkin seeds, the nutritional value is as follows:
Energy 559 kcal
Proteins 30.23 g
Fats 49.05 g
Carbohydrates 10.71 g
Dietary  fiber   6.00 g
Cholesterol    0.00 g
Water    5.23 g
Phosphorus    1233 mg

 

Tempeh

 

 

Tempeh is a fermented soybean product from Indonesia. In recent years, it has become a very popular food among vegetarians. It stands out for its high protein content, which makes it an excellent substitute for food of animal origin. Although it is made up of soy, which has been on bad words lately, it is true that unfermented soybean grains contain phytates (hard digestive components), but when making tempeh, fermentation occurs and these bad ingredients are eliminated.
At 100 grams of tempeh, the nutritional value is as follows:
Energy 193 kcal
Water 59.65 g
Proteins 18.54 g
Fats 10.80 g
Carbohydrates   9.39 g
Magnesium   81.00 mg
Calcium 111.00 mg
Potassium 412.00 mg

 

Chia seeds

 

 

Chia seeds have become one of the most popular targets, because of the many benefits they provide are considered super foods. Chia seeds are recommended for anyone who wants to create healthy habits and improve their quality of life. Chia is actually a black, white and dark brown seed that is rich in antioxidants, fiber, omega-3 fats, and also contains high levels of Magnesium, Zinc, Iron and Calcium.

 

In 100 grams of chia seeds, the nutritional value is as follows:
Energy 486 kcal
Proteins 16.54 g
Carbohydrates 42.12 g
Fats 30.74 g
Dietary fiber 34.40 g
Cholesterol   0.00 g
Water   5.80 g
Magnesium 335.0 mg

 

 

 

Source: gettinghealthyandstrong

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