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As a vegan, it is important that all amino acids are included in the diet to ensure adequate nutrition. The key to the right amount of protein is the combination of different cereals with different vegetables and legumes such as beans and rice or tofu with broccoli.


Protein is an integral part of our diet because it accounts for about 17% of body weight. They are the main component of our muscles, our skin, our internal organs, especially the heart and brain, as well as our eyes, hair and nails. Protein is the cornerstone of the body, helping your body to function well and maintain muscle mass. Our immune system also needs protein to produce the antibodies against infections. In addition, proteins play a key role in the regulation of blood sugar, lipid metabolism and energy function. In fact, protein foods are broken down into 22 essential natural amino acids, known to be the building blocks of the protein, and is also a good source of essential vitamins and minerals, such as zinc and vitamin B. It is important to that All of these amino acids are included in the diet to ensure proper nutrition. The key to getting the right amount of protein and all the amino acids needed is to combine different chips with different legumes and vegetables, such as beans and rice and tofu with broccoli.

Protein is the foundation of the body and helps your body to function normally and maintain your muscle mass.

These Are Some Sources of Healthy and Vegan Protein 

1. Tofu:
Tofu or quark comes from soy and only one hundred grams of tofu provides eight grams of protein. Tofu is very versatile because it can be cooked in a variety of ways, such as baking and frying, or mixing it in soups to make it creamier and even be used in salads.

2. Nuts and seeds:

Nuts and Seeds
Healthy nuts and seeds are foods that are high in protein and should be included in your diet. They are very versatile and can be used for meals or as a snack at night to get enough protein and energy throughout the day. They are also rich in fibre, which helps you to stay full longer.
3. Quinoa:

One of the pseudo-grains, quinoa contains about eight grams of protein. This gluten-free granular seed is an excellent source of protein, magnesium, antioxidants and fibre. You can cook, cook and even mix in pans and more.

4. Peas:
Peas

This small green vegetable contains eight grams of protein per cup. So add some of these candies to your diet throughout the day. In addition, peas are also rich in leucine, an amino acid that is essential for metabolism and weight loss and is difficult to find in most plant foods.

5. Spinach:
Spinach

Although this dark green leafy vegetable is known for its iron content but also contains 5 grams of protein per cup, spinach is a nutrient-rich vegetable. You can add this vegetable to your salads, smoothies, soups or just in your main course.


6. Chickpeas:
Chickpeas

Also called chickpeas, chickpeas are rich in protein. These legumes can be thrown into salads, fried or salted as a crispy sandwich, or pureed in hummus. They contain about 7.3 grams of protein in just half a cup. In addition, they are high in fibre and low in calories.

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