This food will provide you with sufficient amounts of complete proteins!

The main myth and misconception in the vegetarian diet is that plant proteins are not as nutritious as those of animal origin.

It is true that animal proteins are more functional because even just one small piece of meat can satisfy the daily needs for them. But there are many good substitutes that can compete well with meat and provide sufficient amounts of complete protein.

Lens

Buckwheat contains all the essential amino acids that humans need. Thus, it is one of the highest quality vegetable proteins. In addition, it contains iron, zinc, manganese, copper, magnesium and a lot of fiber, so include it in your diet as often as possible.

Soy and tofu

The only legume that contains complete proteins needed by the human body is soy. This is exactly the reason why it is often used as a vegan meat substitute. Since tofu is also made from soy (soybean cheese), it is often found on vegan menus. Soy is also the only legume that contains the amino acid methionine.

Chia seed

Chia seeds are similar in composition to lentils, which are another nutrient-dense seed that contains all the essential amino acids. They are rich in omega-3 fatty acids, which are also important for satiety in a vegan diet that does not consume fish.

Hemp seed and oil

Hemp seeds should be on your daily menu because they contain all the essential amino acids you need. Hemp oil has as much as 25 percent complete protein and is also rich in omega-3 fatty acids.

Legumes

Legumes do not contain all the essential amino acids (except soy) that the human body needs, so it is recommended to combine them with cereals such as rice or bread. That way you will get complete proteins. Pulses are the most common food in Indian vegetarian cuisine as their protein utilization is almost similar to that of meat.

Quinoa

If you want to meet your daily magnesium requirement, eat a bowl of quinoa. In addition, it is rich in calcium and iron, and contains 15 percent complete proteins.