Knowing the main Isoleucine food sources is important not only for vegans but for anyone in general, as it is one of the 9 essential aminoacids.
Best vegan sources of Isoleucine
Check this list with food high in isoleucine not to miss any nutrient.
Veg based food with a very high concentration in Isoleucine
The recommended amount of isoleucine per day is at least 19 mg per kg of bodyweight.
So a person with 70kg x 19 mg = 1330mg or 1,3gr
|Food||Serving||Energy (kcal)||Isoleucine (g)|
|Sunflower seeds||0.5 cup||409||0.797|
|Lima beans||1 cup||209||0.745|
|Buckwheat groats||1 cup||567||0.723|
|Swiss chard||10 leafs||91||0.706|
|Navy beans||1 cup||255||0.704|
|Adzuki beans||1 cup||294||0.69|
|Kidney beans||1 cup||225||0.678|
|Black beans||1 cup||227||0.673|
|Pumpkin seeds||1 cup||285||0.612|
|Mung bean||1 cup||212||0.6|
|Pistachio nuts||0.5 cup||344||0.564|
|Sesame seeds||0.5 cup||413||0.549|
|Fava bean||1 cup||187||0.52|
|Hemp seeds||3 tbsp||166||0.386|
|Pine nuts||0.5 cup||454||0.366|
|Rye grain||1 cup||571||0.352|
|Brazil nut||0.5 cup||438||0.344|
Natural support to keep a proper levels of Isoleucine.
Why is it important to provide your body with sufficient Isoleucine when following a plant base diet?
The Isoleucine makes your system to function properly and keep itself working in a normal way.
Curiosities about vegan diet history.
We have been taught by the society that feeding our body with meat was healthy and necessary to our inner system, but today you will find out in this article that this is not true.
In the old days this was not like that, only rich people were able to afford an everyday steak, so the 99 per cent of the population was naturally vegan most of the time. In fact my mum sometimes remembers how she was having just a piece of meat yearly. After the industrial revolution, circumstances changed and meat started to be more available and cheaper, thanks to animal exploitation.
For those who do not agree, I have more to tell you, first humans were vegan, and used to eat just fruit and veg.
All these humans many years ago were in good physical condition, even healthier than now, so that confirms the theory that a vegan diet is enough to keep a person vigorous, and on top of that, is good for the body well-being.
The most important VITAMIN in a VEGAN diet.
ESSENTIAL mineral in a PLANT BASE diet
EXTRA PROTEIN for vegan diet
What is valine?
Valine is another of the list of 9 aminos you need to consume to keep a good health since you follow a vegan diet. Make sure you check it and mix sources of all the amino acids to get a full and quality protein.