For all the Vegans out there:

I’m sure you’re more than tired of hearing that you’ll develop a bunch of medical conditions because you’re not eating the right kind of protein.

Here are a few sources that will give you some good come backs to claims of your lack of protein — and of course give you a health kick too.

-Red kidney beans in combination with chickpeas (Humos) contain all the essential amino acids that are needed.

-Foul or black beans are really necessary for the diet of any vegan. Not only is it rich in protein but it also provides a percentage of the daily-recommended intake of vitaminC, which helps in the absorption of amino acids.

-Lentils are well respected members of the legume family. They contain a high percentage of protein but are also rich in magnesium and folate and have a very high iron percentage which makes them useful for anemic patients.

-Asparagus contains up to three grams of protein per 100 grams, other vegetables that are high on the list are artichokes, cauliflower and broccoli.

-Quinoa provides eight grams of protein per 185 grams; it also provides 15% iron and 3% calcium per the same serving. It has zero cholesterol and is a lot lower in calories than rice and pasta so it’s also my personal favorite as a weight loss tool. It has a low glycemic index so it could be used by diabetics. It can be ordered online through Nature Gifts Stores (NGS), Health Harvest or Ahmed Galal.

– Arugula and Spinach: So which one is healthier spinach or arugula? We’d all like to say arugula in a heartbeat, if not anything it’s prettier and tastes better, at least to me. To give them both a fair shot, spinach wins when it comes to vitamin A, C and K. Argula has higher calcium content. Both vegetables are at a tie when it comes to the protein grams, so guess what? the choice is yours.