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What are Best Protein Sources for Vegetarians

Submitted by Serena Mason on June 18, 2010

Vegetarianism has come in for much criticism from its opponents with regard to nutritional deficiencies that sometimes arise from being largely herbivorous. There is a distinction that needs to be made in the family of vegetarians as well. There are those vegetarians who will not indulge in red meats but will indulge in at least sea food, dairy, and eggs. This is probably the most ideal mix of a diet to be on to get all the required vitamins. Vegans, on the other hand, are a subgroup of vegans who will not consume dairy, sea food, or eggs.

This group is probably the most at-risk group from protein and vitamin deficiencies. This group will only be able to get their required dietary intake of proteins and vitamins from supplements.

When it specifically comes to proteins and amino acids, there is a specific class of amino acids called essential amino acids.

Essential here means that this amino acid and protein cannot be synthesized in the body and has to be acquired from the diet. These essential amino acids are leucine, isoleucine, tyrosine, methinione, valine, histidine, lysine, arginine, phenylalanine, threonine, and tryptophan. Ideally, a vegetarian can acquire these by simply having a normal vegetarian diet that is supplemented by eggs and dairy.

Vegans, however, will need to specifically consume the following foods that contain all or part of the essential amino acids. Brazil nuts, pumpkin seeds, and sesame seeds are great store of the many of the essential amino acids. When soy products are supplemented to a regular diet, this forms a dairy substitute.

Lentils form the last part of this equation. This does not mean that vegans are in the clear by just eating these extra foods. Vitamin B deficiency and specifically B12 deficiency is something that vegans are prone to. There is no other way apart from dairy and meat to acquire this and therefore, a nutrient supplement of vitamin B complex would need to be taken.

This highlights the role of dairy and eggs and proves that they are crucial aspects of a human diet and categorically classifies humans as essentially omnivorous as a fundamental aspect. It is also important to note that dairy also ensures that we receive the required amounts of healthy intestinal bacteria that we need to digest some of the foods that we consume and allow some of the crucial processes of life to happen smoothly. Eggs are then again a more optional component that can be avoided.