"Protein is important for the growth of strong hair and nails, among many other things. When people consume enough calories in their diet, protein deficiency is essentially nonexistent. Nearly all foods contain protein (except fats and alcohol) including grains, legumes (peas, beans and lentils), nuts, seeds, and vegetables. These are the staples of a vegan diet; hence, if you are eating sufficient quantities of these foods, protein should not be a concern. In cultures where protein deficiency exists, it is nearly always due to inadequate amounts of food (i.e. starvation) rather than inadequate protein intake.....older vegans may need even more protein than when they were younger. It becomes even more important, therefore, to regularly consume high-quality, protein-dense foods (such as soy products and other legumes). Low calorie intake can minimize the amount of protein in the diet as well. So if you are not getting enough calories, your protein needs may be even higher...."
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