While vegans are often plagued with questions about where they get their protein, raw vegans may receive even more, perhaps because the raw plant-based approach is often confused with the fruitarian diet. So let’s be clear on our definition. For our purposes here, a balanced raw vegan menu is comprised of a wide variety of healthy, beautiful foods, including a rainbow of fruits and veggies, nuts, seeds, sprouted grains and legumes, sea vegetables, fermented/cultured items, and more.
To get a solid handle on the question of raw vegan protein, remember that essential amino acids are the building blocks of protein. While twenty-two amino acids are present in food sources, nine are essential and eleven non-essential. It is those nine essential amino acids that we need to get from food, as our bodies can’t produce them. Fortunately, plant foods offer them in abundance! Here is a list of those nine essential amino acids, what they do, and the raw foods that feature them:
Leucine and two other essential amino acids—isoleucine and valine—are required to build protein. These three are collectively referred to as branched-chain amino acids (BCAAs). BCAAs fuel muscle metabolism by stimulating protein synthesis and minimizing protein breakdown under stress. Leucine is also beneficial for the healing of skin, bone and tissue. Raw plant sources include:
- Apples
- Avocados
- Bananas
- Blueberries
- Chia seeds
- Dates
- Figs
- Hemp seeds
- Olives
- Raisins
- Sea vegetables, such as nori, dulse and wakame
- Sprouted peas
- Sunflower seeds
- Watercress
Isoleucine like leucine, is a BCAA. However, this isolated form of leucine specifically helps the body produce energy and hemoglobin—the portion of blood that contains iron, carries oxygen through the body, and gives blood its red color. Raw plant sources of Isoleucine include:
- Almonds
- Apples
- Beans, sprouted
- Blueberries
- Cabbage
- Cashews
- Chia seeds
- Cranberries
- Hemp seeds
- Oats
- Quinoa, sprouted
- Sesame seeds
- Spinach
- Sunflower seeds
Lysine is required for the synthesis of enzymes and hormones. It is also a precursor for L-carnitine which is essential for healthy nervous system function. Additionally, lysine helps the body absorb calcium for optimal bone health, and facilitates collagen production. Raw plant sources include:
- Almonds
- Avocados
- Cashews
- Chickpeas, sprouted
- Chia seeds
- Hempseeds
- Lentils, sprouted
- Parsley
- Spirulina
- Watercress
Methionine aids in the production of sulphur, which is necessary for normal metabolism and the synthesis of hemoglobin and glutathione—which is often called the master antioxidant. Methionine also aids in the production of muscle growth and formation of creatine, required for optimal cellular energy. Raw plant sources include:
- Beans, sprouted
- Brazil nuts
- Cacao
- Chia seeds
- Figs
- Hempseeds
- Legumes, sprouted
- Oats
- Onions
- Raisins
- Sea vegetables, such as nori, dulse and wakame
- Sunflower seeds
Phenylalanine comes in three forms, D-phenylalanine, L-phenylalanine and DL-phenylalanine. It boosts memory and learning, and supports a healthy nervous system. Raw food sources include:
- Almonds
- Avocados
- Beans, sprouted
- Berries
- Chia seeds
- Figs
- Hempseeds
- Leafy greens
- Oats
- Olives
- Quinoa, sprouted
- Raisins
- Sea vegetables, such as nori, dulse and wakame
- Spirulina
- Sunflower seeds
Threonine is needed to create other amino acids that facilitate the production of tooth enamel, collagen, elastin, and collagen. It also helps metabolize fat and prevents the accumulation of fat in the liver, which is especially valuable for people who regularly consume alcohol and sugar. Raw plant sources include:
- Almonds
- Apples
- Avocados
- Chia seeds
- Figs
- Hemp seeds
- Leafy greens like spinach, chard and kale
- Raisins
- Sesame seeds
- Quinoa, sprouted
- Watercress
Tryptophan, which plays a vital role in the health of the nervous system, is often called the relaxing amino acid, and is used in many natural sleep aids. Along with supporting nerve and brain heath and facilitating normal sleep, tryptophan also promotes muscle growth and repair, and overall neurotransmitter function. Because tryptophan is converted to serotonin in the brain, it is also a mood lifter, and may help alleviate stress and the blues. Raw plant sources include:
- Asparagus
- Avocado
- Bananas
- Carrots
- Celery
- Chia seeds
- Figs
- Hemp seeds
- Oats
- Oranges
- Parsley
- Peas
- Peppers
- Sea vegetables, such as nori, dulse and wakame
- Spinach
- Sweet potatoes
- Quinoa
- Watercress
Valine which is also a BCAA is required for muscle development as well as repair. It is especially useful to endurance athletes, though we all need it. Raw plants sources include:
- Apples
- Apricots
- Avocado
- Beans, sprouted
- Blueberries
- Broccoli
- Chia seeds
- Cranberries
- Figs
- Hemp seeds
- Grains, sprouted
- Legumes, sprouted
- Sesame seeds
- Spinach
- Oranges
Histidine aids in the transport of brain chemicals called neurotransmitters, and also supports immune health by producing red and white blood cells. Raw plant sources include:
- Beans
- Buckwheat
- Cantaloupe
- Cauliflower
- Corn (organic/non-GMO)
- Chia seeds
- Hemp seeds
- Legumes, sprouted
- Sea vegetables, such as nori, dulse and wakame
As you can see, raw plant foods valiantly fill the nutritional bill, and play a starring role when it comes to easily-absorbed protein which unlike animal products, is largely anti-inflammatory, free of saturated fat and cholesterol, and otherwise fabulous for you on every level. Bon appétit!