Protein in the vegan diet.Protein is important for growth and repair of all cells, functioning of muscles and nerve tissues, and formation of enzymes.
As stated by the Academy of Nutrition and Dietetics, “vegan diets typically meet or exceed protein intakes when caloric intakes are adequate.” (2016) Whilst it is commonly misconceived that vegan diets are low in protein, consuming a variety of plant foods “supplies enough of all indispensable (essential) amino acids.” (Academy of Nutrition and Dietetics, 2016) From the 22 amino acids required from the normal human functioning, 9 are obtained through food sources. A vegan diet can provide sufficient quantities of each amino acid through consuming 0.8g of protein per kg of body mass, per day. For example, an individual weighing 50kg must consume 40g of protein to meet recommendations. Protein deficiencies, manifesting themselves in skin, hair and nail abnormalities, are extremely rare and only occurring in cases of severe malnourishment. Based on experimental research conducted over a 10-week period, an adolescent’s protein requirements were not only met, but frequently exceeded, proving that protein is not of concern in the vegan diet. Plant based sources of protein.Plant-based sources of protein range from legumes, beans, soy products and nuts, to rice, seeds and many common vegetables, as displayed in Figure 10.
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