What do legumes, nuts and soy have in common? These three foods are a source of vegetable protein, essential for the proper functioning of our body. Plant proteins have many health benefits, discover everything they can do for you. Keep reading!
While animal protein is the best known (found in eggs, milk or fish) nutrition professionals indicate that a healthy diet should incorporate both types of proteins. Some even recommend that in a balanced supply 50% of protein intake has to be of animal origin, and 50% of vegetable origin.
Proteins, like carbohydrates, fats and vitamins are essential for the proper development of biochemical processes in our body, so it is essential to introduce protein – rich foods in our daily diet. However, it is worth noting that plant proteins are not absorbed as animal proteins. The absorption of animal protein is 90% while the plant is 60% or 70%, so it is important to combine plant foods properly to get all the essential amino acids.
Combinations which would provide us benefits are:
– Cereals with legumes (eg. Lentils with rice or hummus with bread)
– Legumes with nuts (eg. Beans with almonds or tofu with sesame)
– Cereals with nuts (eg. Rice with nuts)
All these combinations can be a delicious dinner. The best thing for a healthy diet is to make light and simple dinners.
Benefits of plant proteins for our health
We can find vegetable protein in many foods such as legumes, vegetable drinks, quinoa, seaweed, nuts, soy, seitan or brewer’s yeast. Proteins are essential for cell regeneration, necessary to improve the functioning of organs like the liver or the appearance of the skin. Vegetable protein sources contain very little fat and also are unsaturated fats. Foods rich in animal protein, however, tend to be high in saturated fats. Foods rich in vegetable protein helps control cholesterol and maintain healthy intestinal flora thanks to their high fiber content. Legumes, seeds and nuts are rich in essential fatty acids omega 3 and 6, very beneficial for our body. Vegetable protein sources are rich in B vitamins (except vitamin B12), vitamin C and flavonoids. Proteins are responsible for producing the neurotransmitters. A deficiency would cause a lack of mental capacity. Foods rich in vegetable protein are also good sources of magnesium and calcium. The vegetable protein is easier to digest because of its lower concentration, so do not represent overloading the kidneys and liver.
Including plant proteins in your diet is a very good choice. And not only if your purpose is to lose weight, but also to be healthy. Leading a healthy life has no trick, it is as simple as eating right and exercising. If this is your purpose do not miss the other tips we have for you.