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Top Plant-Based Protein Sources: Boosting Nutrition with Lentils, Soybeans, Quinoa, and More

January, 11, 2025-01:20

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Top Plant-Based Protein Sources: Boosting Nutrition with Lentils, Soybeans, Quinoa, and More

Lentils
Lentils and legumes serve as fantastic protein sources, providing 24 to 25 grams of protein per 100 grams. Certain lentils also have lysine, an amino acid that, when paired with sulfur-based proteins from rice, creates a complete protein profile.

Soybeans
Soybeans are well-known for their remarkable protein levels, offering around 50 grams per 100 grams. They include all essential amino acids, making them a complete protein option. Popular soy-based foods like tofu, tempeh, and edamame can easily be added to numerous dishes.

Quinoa
Often referred to as a superfood, quinoa is a gluten-free grain filled with protein and various nutrients. With all nine essential amino acids, a 100-gram portion contains about 14 grams of protein, constituting a complete protein source.

Pumpkin Seeds
Pumpkin seeds are nutritional gems, loaded with key minerals like magnesium, phosphorus, copper, and zinc. While they don't offer substantial protein alone, they do contain all essential amino acids. When paired with other plant-based foods, they provide a complete protein profile, contributing around 19 grams of protein per 100-gram serving.

Nuts
Almonds, pistachios, and peanuts are great sources of protein and healthy fats. Although they might not each deliver all essential amino acids on their own, when combined with grains or legumes, they form a complete protein profile. For instance, peanuts contain about 26 grams of protein per 100 grams.

Incorporating these plant-based complete protein sources into your meals can help satisfy your nutritional requirements while providing a range of tasty and healthy options. Whether you're vegan, vegetarian, or simply seeking to broaden your protein intake, these choices can enhance a well-rounded and fulfilling diet. Protein is a vital macronutrient important for muscle recovery, immune system support, and overall well-being. To function properly, our body needs 20 amino acids, of which 9 are essential and cannot be produced by our body. Thus, it's crucial to source these essential amino acids from diverse and complete protein options. When selecting protein sources, focusing on quality is key. Dt. Poonam Arora (Nutrigenomics, Spain) DDHN Dietician with Fast&Up shares five top picks for plantbased protein