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Vegan Protein Sources
By Thomas Stearns Lee, NMD
Plant foods contain the same eight amino acids as
animal foods do, only in differing amounts. As long as you are
getting enough calories from a healthy diet, plant foods give you
all the amino acids you need, by themselves or in combination with
one another.
Foods listed below are considered complete proteins,
meaning they contain all of the essential amino acids:
-
Nuts
-
Soy foods, such as tofu, tempeh, miso, and soy
milk
-
Sprouted seeds -- each type of sprout has
differing proportions of nutrients, so it's best to eat a variety
of them
-
Grains, especially amaranth and quinoa, are
highest in protein and are high-quality proteins
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Beans and legumes, especially when eaten raw
-
Spirulina and chorella (blue-green algae), which
are over 60 percent protein
Common Sources of Essential Amino Acids
Histidine:
Apple, pomogranates, alfalfa, beets, carrots, celery, cucumber,
dandelion, endive, garlic, radish, spinach, turnip greens.
Arginine:
Alfalfa, beets, carrots, celery, cucumbers, green vegetables, leeks,
lettuce, potatoes, radishes, parsnips, nutritional yeast.
Valine: Apples, almonds, pomegranates,
beets, carrots, celery, dandelion greens, lettuce, okra, parsley,
parsnips, squash, tomatoes, turnips, nutritional yeast.
Tryptophan: Alfalfa, brussel sprouts,
carrots, celery, chives, dandelion greens, endive, fennel, snap
beans, spinach, turnips, nutritional yeast.
Threnoine: Papayas, alfalfa sprouts,
carrots, green leafy vegetables such as celery, collards, kale, and
lettuce (especially iceberg), lima beans, laver (Nori -- a sea
vegetable).
Phenylalanine: Apples, pineapples,
beets, carrots, parsley, spinach, tomatoes, nutritional yeast.
Methionine: Apples, pineapples, Brazil
nuts, filberts, brussels sprouts, cabbage, cauliflower, chives, dock
(sorrel), garlic, horseradish, kale, watercress.
Lysine: Apples, apricots, grapes,
papayas, pears, alfalfa, beets, carrots, celery, cucumber, dandelion
greens, parsley, spinach, turnip greens.
Leucine: Avocados, papayas, olives,
coconut, sunflower seeds.
Isoleucine: Avocados, papayas, olives,
coconut, sunflower seeds.
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