Protein is essential to a healthy body, and every cell in the body requires protein to function properly. Proteins are broken down into amino acids, which are the building blocks of cells. Protein is found in the greatest quantities in meat, fish and poultry. Vegetarians can get enough nutrition from animal products, such as milk, cheese and eggs. Vegans need to be especially careful to eat vegetables that provide enough nutrition for their bodies. Dried beans and peas, nuts, seeds, tofu and many grains and some vegetables provide adequate nutrition for a healthy body.
The Centers for Disease Control and Prevention advises that adults need at least 35 percent protein of their daily caloric intake. Vegetarians who do consume eggs, milk and cheese will probably get enough protein in their diet. Vegans, on the other hand, who only eat plant-based foods may not be getting the nutrition they need for good health. A variety of vegetables, beans and grains can provide all the protein necessary for a healthy diet. The Physicians Committee for Responsible Medicine says that too much protein in the diet is linked to kidney disease, calcium stones in the bladder and urinary tract, osteoporosis and even cancer. They also recommend getting enough protein in the diet by eating 5 or more servings of grains every day, 3 servings of vegetables including at least one serving of raw vegetables, and 3 servings of bean protein daily.
Beans are a very good source of nutrition, and they are low in fat but high in fiber content. Lima beans, kidney beans, black beans, navy beans, pinto beans and red beans are all rich sources of plant protein. Red beans contain the highest amount of plant nutrition. Vegetables like broccoli, carrots, corn, spinach and tomatoes are abundant in plant protein. Nuts and seeds, such as flax, walnuts and pecans also provide essential fatty acids to the diet. Vitamin E and protein are plentiful in almonds and hazelnuts.
Vegans can get enough nutrition from plant foods as long as their diet includes a variety of beans, vegetables and grains. Too little or too much protein in the diet can cause serious health problems. The key to a healthy vegan and vegetarian diet is to eat a variety of meatless foods that contain protein.
Resources
The Physicians Committee for Responsible Medicine: Protein Needs: http://www.pcrm.org/health/veginfo/protein.html
Centers of Disease Control and Prevention: Protein Requirements: http://www.cdc.gov/nutrition/everyone/basics/protein.html
Robin Reichert is a certified nutrition consultant, certified personal trainer and freelance writer. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health from Clayton College. Robin's goal is to make every personal training session fun and effective for her clients. Her services include both in-person and online personal training at http://www.trainwithmeonlinetoday.com Lose up to 10 lbs with a 24-DAY WEIGHT LOSS CHALLENGE! Visit my website to get started today!
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