Best vegan leucine food sources
The minimum daily requeriment for leucine is 40 mg per kg of bodyweight
So a person with a body weight of 80 kg x 40mg = needs 3200mg or 3,2 gr
Veg based food with a elevated concentration in Leucine
|Food||Serving||Energy (kcal)||Leucine (g) per serving||Leucine (g) per 100 calories|
|Vital wheat gluten||100 g||370||5.40||1.46|
|Adzuki beans||1 cup||294||1.45||0.49|
|Navy beans||1 cup||255||1.27||0.50|
|Kidney beans||1 cup||225||1.23||0.55|
|Black beans||1 cup||227||1.22||0.54|
|Buckwheat groats||1 cup||567||1.21||0.21|
|Mung bean||1 cup||212||1.10||0.52|
|Pumpkin seeds||1 cup||285||1.01||0.35|
|Pistachio nuts||0.5 cup||344||0.99||0.29|
|Sesame seeds||0.5 cup||413||0.98||0.24|
|Fava bean||1 cup||187||0.97||0.52|
|Rye grain||1 cup||571||0.95||0.17|
|Lima beans||1 cup||209||0.91||0.43|
|Brazil nut||0.5 cup||438||0.79||0.18|
|Pine nuts||0.5 cup||454||0.67||0.15|
|Hemp seeds||3 tbsp||166||0.65||0.39|
|Swiss chard||10 leafs||91||0.62||0.69|
Natutal tablets to help you reach the correct level of Leucine.
Why is it important to provide your system with enough Leucine when following a strict veggie diet?
Without Leucine your body would not be able to function at its usual level, that is why this nutrient is essential
Curiosities about strict veggie diet history.
Nowadays people think that the consumption of meat is a totally normal and necessary thing to survive, but is that the real truth?
Many years ago, middle-class people were surviving with what they could obtain from the exploitation of their own lands, and the amount of meat available was really low so basically my grandfather was able to consume these animal products just very once in a while.As the time passed the production of anything became more automatic, with better strategies, machines and technology so a meat industry came up and convinced us all that it was necessary to consume it every day and all the time.
If you are still not convinced, there are scientific proofs exposing that millions of years ago the prehistoric humans, based their diet on fruit
All these people many years ago were healthy, even healthier than now, so that confirms the theory that a vegan diet is adequate to keep a person energetic, 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 histidine?
It is one of the 9 essential amino acid, that you need to consume everyday within your diet. The histidine is not difficult to obtain from a vegan diet so is enough if you eat the common plant based protein foods that everybody know, but if you what to know more just visit the post to improve your knowledge about this wonderful molecule.