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North Adams Chiropractor | North Adams chiropractic care | MA | Protein in Vegetables

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Protein in Vegetables
 

Adults need to get 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women, and 56 grams of protein for men.

Vegetables are a great source of essential vitamins and minerals in the everyday diet. They’re often low in calories, fat, and sugar so they are a great and important addition to any diet. But what about protein? Would eating a diet based in vegetables give you enough daily protein?

The short answer is No.

While some vegetables do contain protein (fig 1) most do not contain enough protein to be considered a good source of high quality protein. Vegetable protein is considered to be incomplete in their combination of amino acids, which means if you eat a diet based in vegetables you are probably not getting all of the 8 essential amino acids (fig 2) your body needs to function.salmon_veggie_plate.jpg

Instead, it’s important to pair nutrient rich vegetables with other high protein foods such as meat, fish, dairy, or beans in order to get enough protein in your daily diet. If you are a vegetarian or vegan you can get protein from soy products, beans, and grains. Soy being the closest to containing a complete compliment of amino acids.

There are a few high protein vegetables that can help to fully complete a healthy meal, such as spinach, cauliflower, okra, broccoli, and asparagus. All of these vegetables are good sources of protein.

Since vegetables are a great source of nutrients with high levels of vitamins and minerals, it’s important to include them in your diet, just not as your main protein source.

If you are avoiding meats and fish as with a vegetarian or vegan diet it is of great importance to pay very close attention to your diet to be sure you are getting all 8 essential amino acids along with sufficient  fats in each meal for proper nutrient absorption. Fats (containing omega 3 and omega 6) (fig 3) and amino acids in the diet are necessary for both the absorption of various vitamins and minerals, and are also required for the rebuilding of cells throughout the body.

Be sure to review the charts (fig 1, 2 & 3) to see the amounts of protein, amino acids and omega 3 & 6 contents of various foods. This way you can better plan a nutritious and healthy meal.

(Figure 1)

North Adams Chiropractor | North Adams chiropractic Protein in Vegetables |  MA |

(Figure 2)

 

Below (Figure 3) Omega 3 and 6 content in various foods

North Adams Chiropractor | North Adams chiropractic Protein in Vegetables |  MA |
 
 
 
North Adams Chiropractor | Protein in Vegetables. Dr. Francine Lajoie is a North Adams Chiropractor.