Good Vegetable Sources Of Protein

Protein is a macronutrient that apart from proving energy, is also essential for the growth and maintenance of muscles, organs and bones. In the body, proteins are also used to manufacture enzymes, hormones, and other molecules. Proteins are made up of amino acids, and individual amino acids are used to produce metabolically active compounds such as neurotransmitters. The main source of protein are meats and dairy products, however legumes, nuts, seeds and grains are good vegetable sources of protein.

Legumes

Examples of legumes are peas, beans, lentils, lupins, and peanuts. While legumes contain good quantities of protein, they are low in the essential amino acid methionine and thus many vegetarians consume them with grains, which are high in methionine but low in lysine. Legumes contain adequate levels of lysine. Legumes are also high in fiber, and according to the "Manual of Dietetic Practice," high intakes of fiber are associated with a decreased risk of heart disease, cancer and diabetes.

Soy Products

While soy is a legume, it deserves special mention because of the many soy products on the market. These include soy milk, soy flour, and tofu. Unlike most plant proteins, soy beans contain all the essential amino acids -- amino acids which the body cannot produce. Therefore soy products are especially important in a vegetarian diet.

Nuts

Nuts are a nutritionally dense food: they contain protein, potassium, magnesium, calcium, vitamin E, and other plant nutrients. Although they are also high in fat and calories, moderate consumption of nuts does not cause weight gain and according to the January 2011 issue of "Nutrition Metabolism and Cardiovascular Disease," nuts may actually aid weight loss. Nuts are also rich in antioxidants and according to the November 2006 issue of "British Journal of Nutrition," regular moderate nut consumption can help to reduce low-density lipoprotein cholesterol.

Seeds

Seeds such as flax, sunflower, pumpkin, and quinoa seeds are a source of protein and other health promoting nutrients. Flax seeds are rich in omega-3 polyunsaturated fatty acid, sunflower and pumpkin seeds contain phytosterols which can help decrease blood cholesterol levels, and quinoa, like soy beans, is a complete protein containing all the essential amino acids.

Grains

Grains such as wheat, rice, oats and barley are a source of protein, carbohydrate, fiber, B vitamins, and iron. B vitamins help the body release energy from foods while iron is essential in the production of red blood cells. You should choose whole grains instead of refined grains as the refinement process decreases the fiber, vitamin and mineral content.