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Which vegetable has all the essential amino acids?

however There are 20 amino acids that make up the proteins in our body.Not all of them can be synthesized by human metabolism, and therefore the nine groups known as essential amino acids must be obtained from nature, that is, through food.

And not all food products have them. If we have an omnivorous diet, it will not be easy to get all nine essential amino acids because most of them animal products which contain protein, combines them.

however, Yes, we are vegan We will have to maximize the search for plant food products that will allow us to obtain these nine amino acids, which cannot be synthesized by our body, because they are very scarce in the plant world and are limited to only a few foods that contain them. . Although many vegetables contain some of them, and by combining them with others, we can have a complete record of essential amino acids.

Nine essential amino acids are as follows:

  • Isoleucine
  • leucine
  • Lysine
  • methionine
  • phenylalanine
  • threonine
  • tryptophan
  • valine
  • histinin

If we lack any of them, we will suffer. serious health consequencesBecause they are part of the most diverse proteins that our body cannot create and therefore cannot function regularly, because the production of enzymes and hormones interferes.

A plant-based food that contains all 9 essential amino acids

Although various essential amino acids are present in the plant world through many products, foods that contain all nine at the same time are very rare and are limited to the following:

  • Garbanzo beans
  • white and pinto beans
  • Whole wheat flour, thanks to the bran
  • Thanks to cornmeal, also bran
  • Buckwheat
  • Pistachio
  • Soy in various variations, sprouted or fermented in tofu or miso paste.
  • Other exotic products for us, such as quinoa, amaranth and hemp seeds.

Perfect combinations of vegetables

In any case, some of these foods, with the exception of legumes, contain limited amounts of protein, so it is not appropriate to offer them as the only source of high-quality protein.

On the other hand, it’s a great idea to combine a variety of plant-based foods that are missing one or two essential amino acids with others that, while also lacking, complement a high-quality, complete protein diet.

In this sense, dishes such as:

  • Lentils with rice
  • Couscous pepper
  • Chicken with rice
  • Beans with rice

All of them are a traditional combination in many countries where meat protein is an unaffordable luxury. The reason is that legumes, which are one of the largest and best plant sources of protein, lack two essential amino acids. methionine and cysteine.

Therefore, a diet with legumes should be supplemented with other foods that provide these amino acids. And there are grains that provide methionine and cysteine ​​in the diet, two amino acids that legumes lack. As compensation, legumes contain isoleucine and lysine, which are not in grains.

Another way to fill is to add Sesame seeds Methionine-rich legumes, too nutWhich are a very powerful source of protein due to the amount of protein per 100 grams, which exceeds 18 grams in the best cases, almonds.

The ranking of nut proteins is as follows:

  • Almonds 18.7 grams
  • Pistachios 17.65 grams
  • Cashew 17.2 grams
  • Walnut 14.4 grams
  • Pinion 14 grams
  • Nuts 12 grams

Regarding the richness of various essential amino acids, nuts are deficient in lysine, an amino acid that is not lacking in legumes, and also contains a small amount of methionine, which can be obtained with wholemeal flour, for example, by making wholemeal bread. Nuts.. or combining nuts with sesame paste and rice, etc.

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Source: El Diario





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