For strict vegetarians or vegans, there is plenty of protein in combining nuts, legumes, seeds and grains. There are surprising amounts in some vegetables too! Protein is made up of amino acids which help perform many functions in the body.
A vegetarian diet may mean you have lowered intake of certain amino acids; lysine, methionine and tryptophan. Making sure you have the four different types of the major vegetarian protein sources through the day will help keep your amino acid ratio more favourable.
It doesn’t have to be within a single meal. Ideally as a vegetarian you should be soaking your beans and nuts to reduce unwanted phytochemical and maximise absorption. As with any diet, focus on whole, organic foods. Some foods to be sure to include for protein; peas, quinoa, buckwheat, chickpeas/hummus, organic tofu, spirulina, spinach, bok choy and sea vegetables. Aim for 45-60 grams of protein per day for a healthy person.
This tip is brought to you by Gemma Hurditch, Naturopath.