Your body uses protein to build strong muscles and repair damaged tissues. Protein also regulates fluid levels and chemical reactions, according to the Department of Human Nutrition, Food and Animal Sciences at the University of Hawaii at Manoa. Your body needs an ongoing supply of protein to keep your immune system strong, maintain blood pressure and assist in cell production. The type of protein you get from eating vegetables is different from protein found in meat and poultry, but vegetarians can combine certain vegetables to obtain protein similar to that in animal products.
Incomplete vs. Complete Proteins
Proteins contain amino acids vital to health and development. The human body produces some types of amino acids but diet must provide the rest. “Essential amino acids” are the ones the body produces. Foods that contain all the essential amino acids are complete protein sources, according to the Centers for Disease Control. Foods that contain fewer than all the essential amino acids are incomplete protein sources. Meat is a complete protein source, while vegetables are incomplete protein sources.
Complementary Vegetables
Two or more vegetables that combine to provide all the essential amino acids are called complementary proteins. Grains, legumes, seeds and nuts are the four vegetable protein groups. You will get the best sources of complete protein when eating legumes combined with grains, nuts or seeds, reports Foodworks, the nutrition department at Purdue University. If you’re not a strict vegetarian, you can add eggs or dairy products to any vegetable protein source to create a complete protein.
Meal Combos
Combine complementary proteins at meals or consume them at different times during the same day to get the same health benefit you would get from eating meat proteins. Ideas for complete protein combinations include barley, corn or rice in combination with peas, lentils or beans. A peanut butter sandwich made with whole wheat or rye bread provides complete protein. Serve chickpeas, peanuts, lima beans or navy beans with seed sprouts or with a variety of nuts, including almonds, cashews, pecans and walnuts for a complete vegetarian protein source.
Protein Needs
Your protein needs change as you change. Infants and toddlers can get by with daily protein consumption of 13 grams, but daily protein requirements increase to 34 grams for preteens. Teen girls and adult women should get 46 grams and teen boys and adult men need 52 grams of protein daily. When combining vegetables to make complete proteins, ensure you’re also getting enough protein grams.
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