INTAKE OF PROTEIN IN A VEGAN AND VEGETARIAN DIET

Many wonder how people who practice a vegetarian or vegan diet, exercise required daily intake of proteins in the body? A lot of people wrongly believe that with nutritition that does not contain meat origin in the body can not enter the required daily amount of protein. This is wrong thinking and belief, with vegetarian and vegan diet is achieved an adequate intake of proteins needed to the body.

Proteins and water are one of the most important substances in the body. Proteins are important for growth and development of all body tissues, and they are a major source of material for building muscle, blood, skin, hair, nails and internal organs. Proteins consist of twenty kinds of amino acids (amino acids can be essential amino acids and non-essential amino acids) that are connected in chains. Dutch chemist, Gerrit Jan Mulder, in 1838. isolated the substance that contains nitrogen, carbon, hydrogen, oxygen and other trace elements, and they called it protein, which means “first order”, because they have to be taken by each living organism in order to survive. Proteins are in larger or smaller quantities found almost in all food, except in refined sugars and fats. The required daily intake of protein is not large, it should be 10% -15% of daily caloric intake, and at athletes the percentage is slightly higher and amounts to 20%. It is important that proteins in the body enter through multiple daily meals, because the body can utilize only 40-50g of proteins during one meal. A higher intake of protein is the practice for building muscle mass, but it is important to know that only increased protein intake is not sufficient for the growth of muscle mass.

The proteins in the body came through the food we eat, which is plant or animal origin. The difference between these two types of food is that the plant proteins are obtained by synthesizing amino acids from the air, soil and water, while animals gets protein only with the help of plants, directly or indirectly. Direct by eating the plants, and indirectly by eating animals that feeds with plants. Therefore, there are no amino acids in the meat that animals don`t obtain from plants, or that people also can`t obtained from plants. Because of this fact, people can get proteins in two ways, directly and with great effectiveness, eating plants, or indirectly with great expense by eating animal flesh. In a study conducted in 1954. at Harvard University, is found that when various vegetables, cereals and dairy products are eaten together, they provide more than adequate quantities of proteins. Also, in a study conducted at the University of Milan and Maggiore Hospital, is proved that proteins originating from vegetables can keep Cholesterol in the blood at a low level. During performance of comparative tests for measuring endurance, conducted by Dr. Irving Fisher from Yale University, vegetarians have shown twice better results than those who eat meat. In India, which is considered as cradle of a vegetarian diet, legumes are on the menu every day and without them an Indian meal is not complete, as they are not only a good source of protein, but also a rich source of iron, zinc, potassium, folate and other precious fibers.

In order to insures sufficient quantities of all necessary types of proteins while consuming vegetarian or vegan diet, it is necessary to combine the ingredients. So you combine grains with legumes and nuts and seeds with beans, or even grains. Also among those who consume milk products have no problem with entering the required amounts of protein, because milk contains all the key amino acids. For optimal protein intake, the following combinations of ingredients are recommended: protein from beans with integral rice, bread or corn, milk and cereals, cheese or eggs with bread or pasta, legumes and nuts, and legumes and seeds. It is interesting that many green leafy vegetables, and even potatoes, contain substantial amounts of complete proteins, and one cup of carrot juice has the same quality and quantity of protein as one egg.

On 100g of eating soy seeds we get 36,49g proteins, on 100g of eating beans we get 27g of proteins, on 100g of eating lens we get 25,8g proteins, on 100g of eaten peas we get 19,1g of proteins, on 100g of eaten soy flour we get 52g of proteins, on 100g of eaten pumpkin seeds we get 29g of proteins, on 100g of eaten almond we get 22,26g of proteins. And for example, on 100g of eaten cracklings we get 40,8g of proteins, on 100g of eaten beef we get 31,10g proteins, on 100g of eaten veal steak we get 26,3g of proteins, on 100g of eating beef salami we get 25,4g proteins, on 100g of eaten turkey breast we get 24,6g proteins, and on 100g of eaten salami we get 24g proteins. With these data, it is easy to conclude that with vegetarian and vegan diets can actually be entered a sufficient daily amount of proteins, along with many other benefits of consuming foods of plant origin.

To learn more about the consumption of a healthy diet and input mode of the required daily amount of nutrients in the organism, join us in our program, led by Mrs. Maja Zupančić.