Meat-Free Sources Of Protein For Vegetarians

One of the main concerns that many people considering a vegetarian lifestyle have is whether they'll be able to get an adequate supply of protein if they cut meat and fish out of their diets.

Here we'll examine exactly what proteins are, why they're essential to our health and well-being, how much protein we need each day, and the different sources of protein for vegetarians.

What Are Proteins?

Proteins are complex substances which are found in many foods, and are comprised of thousands of small building blocks known as amino acids.

Why Are Proteins So Important?

Proteins are absolutely essential for cell growth and for tissue maintenance, repair and replacement. Virtually every part of our bodies - our bones, muscles, blood vessels, skin and hair - need an adequate supply of these amino acids in order to stay healthy.

In addition, proteins can also act as antibodies and can help to protect the body against infection. They also play a vital role in all of the body's biological processes, for example in ensuring our metabolisms function correctly.

In What Types of Meat-Free Food Can Proteins Be Found?

While meat and fish are very good sources of protein, they are however only two of the main sources of protein - there are also many alternative vegetarian protein sources.

These are:

- Pulses - i.e. peas, lentils and beans. Chickpeas in particular are an excellent vegetarian protein source.

- Some dairy products - e.g. milk, cheese, yoghurt and eggs.

- Seeds and nuts (including peanut butter).

- Grains and cereals - e.g. oats, rice and wheat.

- Soya products - e.g. tofu, soya milk and textured soya protein such as soya mince.

- Quorn - an alternative cholesterol-free vegetable protein made from mycoprotein, a member of the fungi family.

- Vegetables

Exactly How Much Protein A Day Do We Need?

Nutrition experts and healthy eating guidelines recommend that we should consume approximately 0.75 grams of protein per kilogram of body weight per day, although this amount will vary from person to person depending on a number of different factors such as sex, age and activity levels.

To find out your own particular recommended daily protein intake, click on the protein calculator here (opens new window).

But Does A Vegetarian Diet Supply A Sufficient Amount Of Protein?

Yes!

Although no single plant food contains all of the essential amino acids required by our bodies, nevertheless research has shown that provided you eat a wide variety of the foods listed above each day, you should have no problem in obtaining all the protein and nutrients you need.

So a varied and well-balanced vegetarian diet will naturally supply all of the vital amino acids our bodies need to function properly.

Please note: while we believe all the information contained in this article to be correct, it is intended to provide general information only and does not constitute professional advice of any kind. You should always consult your doctor or other health professional if you have any specific medical or nutritional conditions or queries.

For more useful vegetarian health articles like this one on sources of protein, click here.

To return to our free vegetarian recipe catalog, click here.

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