A reasonable variety of foods make the list of vegan omega 3 sources and protein easy to find, just like any other diet that includes enough calories in general. Variety is the key to get the best benefits.
Variety, then, it’s all that is needed to ensure a healthy protein and omega 3 intake. To name a few, vegan omega 3 sources can be found in walnuts, peas, beans, lentils, soy product derivatives, grains, etc.
How much protein is there in vegetables?
A lot! Grains and legumes are good sources of protein of plant origin. Seitan, which is obtained from wheat-gluten, contains more protein per kilo than beef and pork.
The same goes for other foods rich in vegetable proteins such as tempeh and tofu.
Daily protein requirements
It’s normal to consume an average of 0.75 g of protein per kilo of body weight. Reaching 1 gram of protein per kilogram of body weight, however, is much better.
It should be borne in mind that only athletes who wish to develop muscle beyond the normal need to exceed 1 gram/kilogram.
Vegan Omega 3 sources and proteins
- Legumes: peas, beans (beans, azuki, black-eyed or black beans, black beans, etc.), chickpeas (and chickpea flour), lentils, soy derivatives (tofu, tempeh, milk or soy desserts, etc.)
- Certain nuts: cashews, almonds, peanuts, and pistachios. Some nuts, such as chestnuts and macadamia nuts, are poor sources of protein. Others, such as Brazil nuts, nuts, pine nuts, pecan nuts, and hazelnuts, are good omega 3 providers
- Seeds: pumpkin, sunflower, sesame, hemp, etc.
- Cereals: wheat, oats, buckwheat, millet, quinoa, amaranth, pasta, bread, seitan (containing 75 g of protein per 100 grams). Of course, rice is a relatively poor source of protein
Essential amino acids
Proteins are composed of 21 amino acids, something like the “bricks” that build them.
8 of these amino acids (for adults; in the case of young children, 10) must be obtained directly from food – “essential” amino acids.
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The remaining ones are identified as “non-essential” because the body can easily produce them, but they may be necessary for the diet in certain circumstances, like during illness.
The 8 essentials are:
- aspartic acid
- glutamic acid
A diet rich in vegetable protein sources will include all the essential elements.
Foods that contain all the essential amino acids in sufficient quantities to meet your body’s needs are known as “complete” protein.
A few plant-origin foods, such as soybeans, buckwheat, quinoa, and amaranth, are complete proteins.
Most plant-based foods don’t contain sufficient amounts of all essential amino acids. But as we said at the beginning, the full range of amino acids is achieved by including various foods in your daily diet.