The consequences of amino acid deficiency include digestive problems, low mental alertness, slowed growth in children, and decreased immunity Before we discuss the vegan sources of essential amino acids, we must remember that a vegan diet is quite restrictive.
The diet only sticks to the consumption of plant-based meals. This consists of fruits, vegetables, grains, seeds, and nuts. The diet highly restricts the consumption of any animal product , including eggs, dairy, and meat Obviously, you will not find any of these recommendations in this list.
This means that the food sources we will list will be purely plant-based. They include:. Quinoa ranks among the best plant-based sources of protein. What makes it an excellent option for vegans is the fact that it offers a vast range of amino acids 5.
It is quite rich in the essential amino acid lysine, which helps in protein synthesis 5. It is also a great food to include in a plant-based diet due to its high fiber, antioxidants, and nutrient content. Here is the nutritional profile of one cup of cooked quinoa 5 :. It is quite easy to incorporate this naturally gluten-free grain into your diet. It is a great substitute for rice and takes roughly 15 minutes to prepare 5.
Some healthy quinoa recipes you can consider include a quinoa salad or a lemon chicken quinoa soup. Go through your quinoa recipe ideas with your dietitian to come up with an effective vegan diet plan. Our app will help you restructure your habits, remold your life and crank up your fitness results!
You can also acquire all essential amino acids from a vegan diet by incorporating legumes and beans. There are a lot of bean varieties that you can choose to prepare in your vegan diets. They range from lima beans, black, kidney, pinto, red, black-eyed, garbanzo, navy, to soybeans 7. Soybeans are complete proteins, meaning they contain all the 9 essential amino acids 7.
Out of these numerous bean varieties, they are the only variety with all nine essential amino acids. So, you can consider them to boost your essential amino acids intake. Again, consult your nutritionist to determine how you can incorporate these beans into your vegan meal plan. They may recommend different ideas such as having a soybean curry or consuming soybeans with rice. All these recipes will vary when it comes to nutritional content. Here is a sample of a nutritional profile obtained from the consumption of grams of green soybeans without salt 12 :.
Consider also adding mushrooms in your vegan diet plan to make sure you acquire essential amino acids. WebMD states that mushrooms have a total of 17 amino acids, including the 9 essential amino acids 3.
There are numerous edible mushroom options that you can find in the market. They range from enoki, oyster, white, brown cremini, wood ear, shiitake, to Portobello Try to incorporate a variety of different types to get the different nutrient and amino acid profiles of all of them. At the end of the day, remember that you also need to pick foods within your calorie range. The best way to determine these ranges and craft a suitable vegan diet plan is by seeking professional help. You also get to acquire numerous nutrients from mushroom consumption.
Below is the nutritional information of consuming 96 grams of whole, raw mushrooms 10 :. It is also possible to obtain essential amino acids from your diet by including seeds 1. Seeds such as pumpkin seeds tend to be rich in lysine, an essential amino acid responsible for building muscle Similarly, there are other seeds with large amounts of histidine, methionine, and isoleucine Worried about dining out?
Help Urgent Care. Toggle navigation. Patient Portal. Pay Bill. Resources On Your Health. Find a Location. Find a Doctor. It is also needed for muscle growth and the absorption of zinc and selenium. A deficiency of methionine may contribute to developing arthritis, tissue damage and poor healing. Phenylalanine: This amino acid is not only found naturally in plants, it's also chemically produced to enrich foods. Phenylalanine works with tyrosine to make proteins that assist the brain and thyroid.
A deficiency can cause depression and other cognitive disorders. Threonine : Threonine helps your heart, nervous system, liver and immune system. It also produces other essential amino acids that are required for proteins such as elastin and collagen, which contributes to healthy skin, hair, nails and bone. Threonine in the liver assists fatty acid digestion. Histidine: Histidine is needed to produce histamine, vital to the immune system as a neurotransmitter.
It also aids in digestion, sexual function and your sleep cycles. A deficiency of histidine can cause hearing loss. Tryptophan: You probably associate this amino acid with the last turkey dinner you ate.
Tryptophan in turkey is responsible for that relaxed and sleepy feeling you may have encountered after a big Thanksgiving dinner. Tryptophan converts to serotonin in the brain, which contributes to lower levels of stress and depression. It is vital for a healthy nervous system, brain health and overall function of neurotransmitter function. Valine: Valine is particularly involved in stress, energy and muscle metabolism. It helps maintain your muscles and is vital for growth, repair and regeneration of tissue to ensure endurance.
Valine deficiency can cause neurological defects in the brain. Although protein is a necessary nutrient for all your bodily functions, you don't need large quantities of it. The Vegetarian Resource Group says that, after accounting for plant proteins being digested differently from animal proteins and considering the combination of amino acids in some plant proteins, vegans need 0.
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