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Protein Sources for Vegans and Vegetarians

It's a common notion in popular culture that meat and animal proteins are the the preferred and most available forms of protein. However, that could be proven to be a myth if we consider the vegan and vegetarian sources of food and protein present in them which can be used as rich protein supplements. Most amino acids are present in plant sources  such as legumes, beans and lentils. Though food from plant sources are not as packed with protein as protein from animal sources, food processors can use sophisticated mechanisms to extract carbs and fats from the plant sources and prepare protein powders which are highly effective as protein supplements. In this article we shall discuss about some rich protein sources which vegetarians and vegans can adopt to meet the protein requirements.

1 Soy Protein

Soya beans are rich in protein and can be used for muscle strength and mass gain by body building professionals and other sports persons. ( Soy is said to be rich is branched chain amino acids).

2. Brown Rice protein

Though brown rice protein is not easily available or marketed widely, studies say they are as beneficial and effective as whey protein. Though one potential risk with brown rice protein is that, there is a chance of contamination of arsenic.Hence, when choosing a protein supplement brand one should always be sure that they are  tested for any such contamination.

3. Hemp Protein

Hemp protein is extracted from the seeds of Cannabis that is specifically bred and contains only trace amounts of THC: Hence this can not make the consumer high as marijuana does. Hemp protein contains fibers and micronutrients like zinc, and magnesium , along with alpha linolenic acid. ( Alpha linolenic acid is the plant form of Omega 3 fats)

4. Pumpkin Seed protein

In the natural form. Pumpkin seeds are rich in protein and fats. When the fats are taken out, the remnant is with lesser calories and a rich source of protein supplements Pumpkin seed protein is also rich in iron. Zing and magnesium. Studies also depict that the pumpkin seed protein has antioxidant and antiinflammatory properties.

5. Sunflower Seed Protein

Recently sunflower seed protein supplements have gained popularity. Like other vegan protein sources, its low in lysine but rich in other essential amino acids. In order to make up for the lack of lysine content, sunflower seed can be complemented with quinoa.

6. Chia Protein

Chia seeds come from a native South American plant with botanical name Salvia Hispanica. Lately Chia protein powders are being used as a dietary supplement widely. It can be used in porridge, smoothie or baked products. Chia protein powder is rich in fibers, vitamins and minerals

Final words

The above discussed facts provide the basis that vegans and vegetarians can also access rich protein sources without compromising their food habit or cultural beliefs. However, when consuming vegan or vegetarian protein they should take advice from a trained and qualified nutritionist or dietician.