I found this in Internet!! So interesting!!! Go vegan everybody!!
One of the most
common misconceptions is that one must eat animal products, in order to
get protein. If you are a vegetarian or a vegan, you're probably used
to non-vegetarians asking you where do you get your protein on a plant
based diet.
Amazingly, even if this myth has been debunked, many people still believe that they need animal protein.
People, especially athletes, are often told that they need enormous
amounts of protein, in order to build muscles, which is a total myth.
What they actually need is more calories, not tons of protein. I have
friends who eat over 200-300 g protein a day, and that's very unhealthy.
Too much protein intake can cause calcium loss and kidney problems,
among others. Animal protein is highly acidic, so bone and muscle loss,
as well as kidney problems, are very common among non-vegetarian
athletes / bodybuilders.
Truth is, we only need 10% of our daily energy from protein, and over 25-30% can't be healthy, anyway. 10 to 25% is OK.
Most people probably don't know it yet, but it's hard not to get enough
protein, no matter what diet you follow. Protein is in everything, even
in fruits. If you follow nutrient rich diets, it's impossible not to
get your protein. In fact, most of us who follow plant based diets get
even more protein than recommended.
It's actually very easy to
get your protein, as long as you get enough calories. Technically, there
is no such thing as ''protein deficiency'', and protein intake can only
be low if you don't get enough calories. If you get 1500-2000 to
3000-4000 calories a day, depending on how active you are, you will not
get ''protein deficiency'', no matter what.
Most green leafy veggies have from 10-15% to 25-30% protein. Some greens have even more protein.
Stinging Nettles are one of the highest known sources of protein in a
leafy green, and of superior quality than many other green leafy
vegetables. They contain on average 22% protein. The dried leaf of Nettle contains 40% protein.Brussels
sprouts, watercress, kale, broccoli, Romaine lettuce and other types of
lettuce, spinach, asparagus, collard greens, mustard greens,
cauliflowers, parsley, okra, chicory, cilantro, alfalfa, etc. are some
of the best protein sources among green leafy veggies. Not only they are
great sources of protein, but they are also excellent sources of
calcium. However, Stinging Nettles seem to have enormous amounts of
calcium, compared to other greens. And it appears that 500 g of Stinging Nettles have 2405,0 mg of calcium (200%).
There are also some plant foods that are considered ''protein concentrates''.
''INCOMPLETE PROTEIN'' VS. ''COMPLETE PROTEIN'' -- One of the biggest
lies that you've ever heard is that animal products are ''the only''
sources of ''complete protein''. Well, that's just another lie that
comes from the meat, eggs and dairy industries. They've been promoting
meat, eggs and dairy as ''the only'' sources of ''complete protein'' for
years, and even many doctors and nutritionists still believe this myth.
Did you know that quinoa, hemp and algae are ''complete protein''
sources too? So is soy, but I do not recommend soy products on a regular
basis, as they can block nutrients absorption. Even amaranth and
buckwheat are listed as ''complete protein'' sources, as they contain
all 9 essential amino acids in the right amounts.
But the funny
thing is, we don't need ''complete protein'', actually. Breaking down
''complete protein'' does more ''harm'' than good. The human body is
supposed to combine by itself all amino acids from ''incomplete
protein'' sources, required for protein synthesis. You don't even have
to eat all essential amino acids at the same meal. Just make sure you
eat a wide variety of fruits, veggies, legumes, nuts, seeds, whole
grains, etc.
http://www.nlm.nih.gov/medlineplus/ency/article/002222.htm
http://www.care2.com/greenliving/10-protein-packed-plants.html
http://www.veganpeace.com/nutrient_information/nutrient_info/good_sources/good_sources_protein.htm
It seems like all plants have ''complete
protein'', but I didn't know that when I wrote this, even though I did
find it weird. So, the ''incomplete protein'' was just a myth, as there
is no such thing as ''incomplete protein''.
You'll see that you can get
over 100% of each essential amino acid by just increasing the quantity.
And if you think that eating a lot of plant foods is bad, well, let me
tell you that many animal products (eggs, for example), don't have
enough of the essential amino acids per 100 g either, so you'd have to
eat much more in order to get enough of all the essential amino acids,
but the problem is, the more animal products you eat, the sicker you
get. In other words, I'd rather eat a watermelon or 3 kilos of greens
and potatoes than eating a lot of eggs or dairy. Meat may contain all
the essential amino acids per 100 g, but that's because it has a lot of
protein per 100 g - chicken has like 30 g of protein per 100 g, while
eggs have only like 6 g of protein per egg. However, eating meat can
lead to protein excess, which is so bad for your health. Eating
lots of kg of fresh fruits and veggies, like other primates, is really
the healthiest way to get good protein! Some people may prefer beans /
legumes, grains, or seaweeds, as those are ''protein concentrates'' -
they have so much more protein than fruits and veggies per 100 g, and
many of them have even more protein than meats, eggs and dairy per 100
g. But, like I said, best sources of protein are fresh fruits and
veggies - they also have the right amount of protein, so we wouldn't
have to worry about protein excess if we ate only or mostly fresh fruits
and veggies.
http://michaelbluejay.com/veg/protein.html
LYSINE - GOOD SOURCES -- Lysine is one of the most important amino
acids, which plays an important role in calcium absorption and bone
health.Amaranth
and legumes (beans, chickpeas, peas / green peas, lentils, etc.), as
well as peanuts, almonds, walnuts, hazelnuts, fenugreek seeds and oats,
are among the best sources of lysine. Other good sources are:
watermelons; avocados; beets; potatoes; corn; spinach; asparagus;
pumpkin seeds & squash; yams; cashews (not recommended); dried
peaches; apricots; Brussels sprouts; oranges; pecans, etc. Pineapples,
tomatoes, figs, apples, carrots, pears, iceberg lettuce, celery,
broccoli, eggplant, dates, strawberries, blueberries, mangoes, papaya
and mushrooms also contain lysine, but in much smaller amounts. Also,
note that this list is incomplete, as there are more foods that contain
lysine, but it would be impossible to write them all.
Make sure you eat foods rich in lysine on a regular basis!
PROTEIN - GOOD SOURCES -- Quinoa, nuts, seeds, legumes, amaranth,
buckwheat, algae, mushrooms, and, of course, fruits and green leafy
veggies, are
all excellent vegan friendly sources of high quality protein.
Animal protein, on the other hand, is low quality and used protein,
that was meant for the body of the animal who was killed. Why ''filter''
your protein and other nutrients through others' bodies, when you can
get them in their PUREST form, directly from the natural source?!
GO VEGAN - for the voiceless, for the planet and for your own health!
