Proteins are important for healthy bones, brain tissue, skin and nails, and to support many other functions of the body (*see below). According to studies from the American Journal of Clinical Nutrition, The World Health organization, The Food and Nutrition Board of the National Academy of Sciences, and the National Research Council (agencies independent of the dairy and meat industries) our need for protein ranges from 2.5 percent to a little over 8 percent of our total daily caloric intake.
Vegetarians get complete proteins by eating whole foods such as:
- brown rice, corn, oats and barley
- legumes, (beans and lentils)
- nuts and seeds (almonds, peanuts, sunflower seeds and sesame seeds)
Include foods from two or more of these groups throughout the day and be rest assured that you are receiving enough protein to support your body’s needs.
*proteins also support the hair, muscles, organs, hormones, antibodies, enzymes, chemical messengers, blood cells, nerves, and the DNA and RNA used to form the genetic code of life.
Here’s an article about the Protein Myth from Physicians Committee for Responsible Medicine
Here’s an article about Protein in the Vegan Diet from The Vegetarian Resource Group
Here’s and article about Nutritional Value of Salads for Vegans from the Healthy Lifestyle website.