Our body requires protein for many important processes, although most of us are only aware of protein’s importance for our muscles. Protein deficiency is a common problem around the world which leads to the development of numerous health problems.

 

 

 

Proteins are actually a group of amino acids that the body breaks down into individual amino acids when digested. Each of these amino acids plays a different role in our health and are divided into essential and non-essential amino acids. The body is able to create the non-essential amino acids on its own, but we must get the essential ones through dietary sources.

 

Protein’s main role is to build and repair muscle mass, but it’s also important for the proper production of serotonin, dopamine and melatonin, the 3 most important neurotransmitters in the human body. Furthermore, protein can also boost the production of enzymes, hormones and antibodies.

 

How much protein do we really need?

The recommended daily amount of protein is .13g/lb. of body weight, although the number can go up depending on your age, physical activity or goals. Younger people need less protein, but older people may need up to .30/lb. due to the reduced physical activity and muscle loss.

 

When the body breaks down protein, it produces ammonia which the liver converts to urea that is eliminated through urine later. Taking a big amount of protein can overload the liver and impair its function.

 

Due to protein’s importance for our health, we are constantly reminded to optimize its levels. The most popular dietary source of protein are eggs, but the nutrient can also be found in animal meat and some vegetables as well. Here are the 10 best plant sources of protein:

Tahini

Tahini is a paste made from roasted sesame seeds which contain a variety of important nutrients including protein. 50 gr. of tahini contains 10 gr. of protein, which is more than enough for a meal.

 

Nutritional yeast

50 gr. of yeast contains 25 gr. of protein, which is about half of the average daily recommended allowance of protein. Nutritional yeast is rich in vitamin B12 as well, and has a nice flavor.

 

Spirulina

Spirulina contains 28 gr. of protein per 50 gr., but it’s also rich in other nutrients such as magnesium, potassium and vitamins B and K.

 

Dulse

Dulse(Palmariapalmata) is a seaweed which has 16 gr. of protein per 50 gr. and is also a great source of iodine, potassium and fiber.

 

Pumpkin seeds

A handful of pumpkin seeds (50 gr.) contain 8 gr. of protein and a variety of other nutrients, which makes them a great option for a snack.

 

Almond butter

50 gr. of almond butter has 10 gr. of protein as well as vitamin E, biotin, manganese and fats.

 

Flaxseeds

Besides being a great source of fiber, flaxseeds also contain 9 gr. of protein per 50 gr. They are rich in omega-3 fatty acids as well which can reduce inflammation and the risk of several cardiovascular problems.

 

Hemp hearts

50 gr. of hemp hearts have 16 gr. of protein as well as a healthy portion of omega-3s.

 

Chlorella

Chlorella is an alga which can eliminate heavy metals from the body and provide it with iron, calcium, magnesium, vitamin A as well as protein (29 gr. protein per 50 gr. of chlorella).

 

Cacao nibs

Cacao nibs differ from cocoa due to the presence of certain enzymes which can boost your digestion. They are rich in magnesium, calcium, protein and fiber which are important for your overall well-being.

 

In order to keep your body working properly, you need to maintain your protein intake from 0.2-0.8 gr. per lb. of your weight a day. These plant sources of protein are even better than meat or eggs, and will improve your overall health as well.

 

 

 

Source :  checkthesethings.com

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Our body requires protein for many important processes, although most of us are only aware of protein’s importance for our muscles. Protein deficiency is a common problem around the world which leads to the development of numerous health problems.       Proteins are actually a group of amino acids that the body...