If you’re new to the vegan lifestyle, it may feel a little overwhelming figuring out what you should and shouldn’t eat. That’s ok, though, because it’s like that for every new vegan. We’re going to help with this post by talking about albumin.
Traditional albumin most people think of is not vegan. It comes from milk and eggs. But other sources exist in the plant world. Good vegan albumin sources include tofu, tempeh, edamame, lentils, some beans, and soy products.Â
The Importance of Albumin
Did you know your body makes albumin? It’s a group of proteins that your liver produces to keep fluids from leaking out of your bloodstream.Â
You can also ingest albumin from various food sources. Since vegans don’t eat eggs or any type of dairy, we must get our dietary albumin from plant-based sources.
Albumin helps your body use the vitamins, enzymes, minerals, and hormones in your food by pushing them through your bloodstream with better circulation.
People with low levels of albumin in their plasma can suffer from fatigue and exhaustion, and they’re often deficient in important vitamins and minerals.
Best Sources of Albumin for Vegans
So, where do you look for albumin as a vegan? Here are some of the best sources of albumin for a vegan diet.
Tofu
Tofu is popular with vegans because you can cook it in so many different ways. It is made with a soy base and comes in different textures. It’s a good source of protein, including albumin, that has a wide variety of uses.
Tempeh
Like tofu, tempeh is also made from soybeans. It’s a little different in that the process to make a tempeh brick includes fermenting the soybeans instead of curdling them as is true for making tofu.Â
Tempeh has around 20 grams of protein in just 3 ounces of this nutritious vegan food. It’s often used in Asian-style recipes because it’s sometimes flavored with soy sauce or made with sesame seeds in it.Â
Edamame
Edamame is packed full of protein. It’s also packed full of other vitamins and minerals. One serving of edamame can give you more than a third of your daily value of protein.
Edamame is good on its own with some seasoning and Asian sauce. You can also take the beans out of their shells and add them to your favorite dishes to increase the protein content.
Lentils
Lentils are also good sources of protein. They have different types of proteins, though, and albumins only make up about 15% of them.
Lentils are also quite versatile. You can make them as a standalone side dish. You can also add them to recipes. They add texture and flavor to foods. Lentils are often used in soups, as well.
Quinoa
Quinoa is in its own category for stand-out foods. Quinoa is a superstar next to some of the other sources of vegan protein. This is because quinoa has all 9 amino acids. It provides a complete protein source.
Quinoa is so versatile. You can use it in salads, and recipes, or make it as a healthy side dish. It should be a staple in any vegan diet.
Chia Seeds
Chia seeds may have all the other foods beat when it comes to versatility. You can put chia seeds in everything from yogurt to oatmeal and salads, too.
It’s easy to dump chia seeds in your morning smoothie or a vegan protein shake. You can add chia to almost anything.
Can You Get Too Much Albumin?
You can have high albumin levels that could be cause for concern. Sometimes, high albumin could just mean you’re dehydrated or lacking in something else your body needs.
High albumin can also mean something a little more serious is going on in your body too though. It can be a sign of kidney malfunction. It can also mean your liver is overworking.
Your doctor can administer a test to check your albumin levels and determine if there’s more you should do.
Frequently Asked Questions
According to this article from the University of Rochester, a normal albumin range is 3.4 to 5.4 g/dL.
As a vegan, you don’t necessarily need to supplement albumin, as it can be obtained from various plant-based food sources.
Foods like tofu, tempeh, edamame, lentils, quinoa, and chia seeds are excellent sources of protein, including albumin.
As long as your diet is balanced and contains a variety of these kinds of protein-rich foods, you should be able to get adequate amounts of albumin.
Conclusion
While many people think albumin only comes from eggs, there are many more sources than that.
Not only does your body produce its own albumin in the liver, but you can also ingest it from different plant sources.
Vegans get albumin from soy products, vegetables, lentils, and some seeds, which are quite versatile food sources and pretty easy to find.
