Plant Protein

Proteins are an important dietary source for the human body. They are used to build and repair tissue, and used in specific chemical reactions within the body. Protein makes up about 15% of a person’s total body weight.

 

Proteins are chemically composed of organic compounds called amino acids. Amino acids are the “building blocks” for the body to make protein. Each protein molecule can be composed of 23 different Amino Acids.

 

Fun fact: the longest known amino acid chain is found in muscle tissue and is over 30,000 amino acids long! It is called Connectin.

 

There are two types of amino acids: Essential and Non-Essential. The body can make some amino acids but not all of them. Essential amino acids must be included in our diet because our body cannot make these.

 

There are 10 essential amino acids. They are: Phenylalanine, Valine,  Threonine, Tryptophan, Isoleucine, Methionine, Histidine, Arginine, Leucine, Lysine. This set of amino acids is commonly referred by its acronym Private Tim Hall  (P.V.T  T.I.M  H.A.L.L).

 

A protein that supplies all 10 essential amino acids is called a complete protein. Some examples of complete protein foods are:

 

• Quinoa
• Buckwheat
• Soy
• Pumpkin seeds
• Chia seeds

 

A complimentary protein is when two or more proteins combined together yield a complete protein. Most legumes and grains (beans and rice) together form complete protein sources.

 

Many people have been misled to believe that large amounts of protein are required in the human diet, but this is false. In fact, as we age we need less and less protein. The most important time for us to incorporate the largest amounts of protein in our diet is during adolescence, when our bodies are developing, and during pregnancy and lactation.

 

Another misconception is that protein can only be obtained from animal meat, however,  all protein is initially made by plants by way of photosynthesis. Photosynthesis is the process in which plants transform sunlight energy into chemical energy by the conversion of CO2 (carbon dioxide) and inorganic nutrients (those lacking carbon dioxide). During this process, a chemical element called nitrogen is extracted and broken apart into smaller molecules. These nitrogen molecules are incorporated into the amino acids within the plant. This process and union of molecules is the foundation in which all protein is made. Eating animal flesh to obtain protein is unnessasary. Furthermore, eating animals compounds an enormous amount of other potential health-destructive problems (please read Animal Protein for more information).

 

Fun Fact: Chlorella is an algae that grows in freshwater. It is loaded with vitamins and antioxidants. It contains the highest amount of chlorophyll which is an essential nutrient for the human diet. It is rich in amino acids and an excellent source of Iron, Vitamin B 12, Lipoic acid and minerals. An easy way to incorporate this powerhouse super-food is through liquid drops in your alkaline water!

 

 

 

Plant Based Protein per cup

 

Legumes

Soybean   28.6 grams

Kidney Beans   15.6 grams

Lentils   17.9 grams

Black Beans   15.2 grams

Peas   16.4 grams

Garbanzo Beans   14.5 grams

Pinto Beans   14.0 grams

 

Grains

Rye   18.3 grams

Quinoa   5.6 grams

Oats   6.1 grams

Wheat   5.6 grams

Buckwheat   5.7 grams

Brown Rice   5.0 grams

 

Vegetables

Spinach   5.4 grams

Collards   4.0 grams

Asparagus   4.7 grams

Swiss Chard   3.3 grams

Broccoli   4.7 grams

 

Nuts and Seeds (per ¼ cup)

Peanuts   9.4 grams

Cashews   5.2 grams

Pumpkin Seeds   8.5 grams

Walnuts   3.8 grams

Sunflower Seeds   8.2 grams

Almonds   7.6 grams

 

 

Protein Adequate Daily Intake by Age

 

0-6 months        9.1 grams
6-12 months   13.5 grams
1-3 years         13.0 grams
4-8 years         19.0 grams

 

Males
14-18 years    52.0 grams
19+ years       56.0 grams

 

Females
19+ years                       46.0 grams
Pregnant/Lactating     71.0 grams

 

 

 

 

References:
The Worlds Healthiest Foods 2nd edition