Nature's Choice / Blog / Healthy Living / Protein and Vit. B-12 Sources

Protein and Vit. B-12 Sources

29 August 2008

Protein literally means “primary substance,” an accurate description since all the tissues in the body are built and repaired with protein. Amino acids, the building blocks of protein, are key factors in most of the processes and functions of the body. The antibodies of the immune system, most hormones, the hemoglobin of red blood cells, and all enzymes have protein as their basic component.
Many have had serious misgivings about a vegetarian diet. The root cause of this concern is misinformation that protein of plant origin is deficient in certain amino acids and “incomplete” for humans. As a result of this misinformation, the recommended vegetarian solution was to combine various forms of plant protein – for instance a grain and a legume – in order to obtain an amino acid pattern that is “complete.”
Reliable research has shown, however, that nearly all the complex carbohydrates, such as those in whole grains, beans, or potato have amino-acid profiles adequate for human protein needs. This means that when energy needs (calories) are satisfied by a single complex carbohydrate, protein requirements are also fulfilled. In short, therefore, if you are satisfying your energy needs by eating a sufficient quantity of complex (unrefined) carbohydrates, you can be sure that your protein needs are being satisfied.

Protein & Vitamin B12 Sources
Protein in grams * per 100g (3½ oz) edible portion.

Vitamin B12 in micrograms shown in (parentheses) alongside foods containing it.

Plants Ferments, Algae, Yeast Animal Products
Fruits

All Fruits

Vegetables

Carrots
Cabbage

Cauliflower

Broccoli

Kale

Parsley (t)

Brussels Sprouts

Grains

Rice

Barley

Corn

Rye

Millet

Buckwheat

Oats

Hard red wheat

Spelt

Amaranth

Quinoa

Nuts & Seeds

Filberts

Almonds

Sesame seeds

Sunflower seeds

Legumes

Aduki Beans

Dry Peas

Lentils

Soybeans

(g)

.2-2

 

1

1

3

4

4

4

 

5

7

8

9

9

10

12

13

14

15

16

18

 

13

19

19

24

 

22

24

25

35

Ferments

Rejuvelac (t)

Non-pasteurised

pickles (t)

Amasake

Soy Sauce

Tofu

Sourdough bread

Nut /Seed Yoghurt (t)

Miso (t)

Tempeh (t)

Algae **

Agar Agar / Kanten

Hijiki (t)

Kombu (3)

Wakame (5)

Kelp (4)

Alaria (5)

Dulse (7-13)

Nori (12-70)

Micro Algae **

Chlorella (25+)

Wild blue-green (40+)

Spirulina (40+)

Yeast

Nutritional Yeast (6-47)

(g)

0

1-4

3

6

8

10

9-15

15

20

2

6

7

13

16

18

22

35

55

60

68

50

Dairy

Milk, whole (.4)

Yoghurt (.6)

Cottage Cheese (.6)

Cheese (1)

Fish

Oyster (18)

Clam (49)

Herring (10)

Cod (.5)

Bass (1)

Abalone (1)

Anchovy (7)

Mackerel (12)

Sardine (10)

Tuna / Bonita (2)

Meat & Eggs

Eggs (1)

Chicken (.5)

Beef (red meats) (2)

Beef heart (11)

Beef kidney (31)

Beef liver (59)

Chicken liver (23)

(g)

3

3

14

25-31

 

9

14

17

18

18

18

19

19

24

29

 

3

16-24

17-21

20

20

20

20

* Since these figures are based on 100 gram samples, they also represent the percentage of protein by weight.

** Even though the seaweeds and micro-algae are listed as having appreciable amounts of Vitamin B12, they appear to be unreliable sources; studies have suggested that their B12 is not bio-available.

(t) A trace of Vitamin B12 is sometimes found in these products.

SOURCE: Paul Pitchford, Healing With Whole Foods, p.143

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