Food (proteins) also called bodybuilding foods are one of the building blocks of our body’s tissues and can even serve as a fuel source. Therefore, it is necessary to eat enough protein every day to keep our muscles strong and healthy. However, lack of protein can be a common concern regarding vegetarian diets. But, experts agree that plant-based foods can be excellent sources of all essential nutrients, including protein. They contain all that essential amino acids that humans need to prevent protein-energy malnutrition and consequent death. Also, Plant-Based Proteins have been linked to several health benefits including weight goals, blood pressure, heart health, lower risk of cancer, and more. Because of this, many health organizations recommend intake the amount of vegan sources of protein in our diets.
Here are 10 Best Protein Sources for Vegans and Vegetarians that contain all the nutrients you need and sufficient amounts of all the essential amino acids.
Best Plant-based Sources of Protein
There are 20 amino acids found in nature, 9 of which are essential amino acids that the body cannot make on its own, so you need to get them.
Despite being considered an “incomplete” source of protein, plant foods also contain all nine essential amino acids that humans need.
The following healthful, plant-based foods can be excellent sources of protein and other nutrients, often with all nine essential amino acids as well as also fewer calories than animal products.
There is 5g protein in 100 grams of peas, then there will be 25 grams of protein in 500 grams of peas, so protein is enough for a day, whether you can consume it raw or by making peas vegetable.
Apart from this, many elements like fiber, potassium, vitamins, copper are found in green peas.
lentils and legumes
Plenty of protein is found in lentils and legumes. Lentils and legumes are one of the best sources of protein for vegetarians. They are a rich source of fiber, minerals, phytonutrients and vitamins.
Lentils play an important role in meeting the daily requirement of protein in vegetarian diet or vegen diet. Various types of beans, pulses and legumes are available around us. Some types of beans are high in protein and by consuming them, a higher amount of protein can be obtained. At the same time, grains like kidney beans, cowpea and gram have good amounts of fiber, calcium and other nutrients.
Furthermore, lentils are rich in folate, manganese, and iron. They are also shown to feed the good bacteria in your colon.
Vegetarians can include quinoa in their diet for protein. Quinoa is rich in magnesium, iron, fiber and zinc. Quinoa is a kind of seed. Which can be used as a substitute for wheat flour. It is considered naturally gluten free. Quinoa seeds are rich in protein.
Hemp is a great source of protein as 25% of their calories come from high levels of protein. It contains more protein than chia seeds and 16-18% of flaxseeds. Hemp is also a great source of vitamin E and phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, and zinc.
Hemp seed is purely a dry fruit or dry fruit. It has a mild nut-like taste and is also called hemp heart. Hemp seeds can be eaten raw, roasted or cooked. Hemp seed oil is very nutritious and has been used in China for several thousand years.
Peanuts is an excellent source of plant-based protein, 100 grams of groundnut contains about 25.8 grams of protein. Which is half of a person’s daily protein requirement. Women need 46 grams and men 56 grams of protein in their daily diet. Protein is essential for building and repairing body cells.
100 grams of raw groundnut contains protein of 1 liter of milk. It contains about 25 percent protein, while meat, fish and eggs contain only 10 percent.
‘Seitan’ is a very popular “meat replacement” for vegetarians. It is an important protein in wheat and comes from gluten. However, if you are sensitive to gluten, this is not the right choice.
There are about 25 grams of protein in 100 grams of seitan, which is quite promising. Plus, seitan has no taste, making it easy to cook in any way you think is right for your taste buds.
In addition to protein, seitan also contains a healthy amount of minerals like iron, calcium and selenium.
Tofu and Tempeh
Soybean products are a popular staple in every vegetarian pantry. So, when talking about vegetarian protein rich sources, it is pertinent to mention tofu and tempeh.
Both contain about 15-20 grams of protein per 100 gram serving, which is quite right. In addition to protein, soybean products also contain iron and calcium, which support the body’s overall functions.
Since tempeh is fermented, it contains very little B vitamins, magnesium and phosphorus.
Like lentils, beans are also rich in protein and rich in fiber. You get about 15-17 grams of protein per 150-200 grams of beans. The amount will vary depending on the type of beans you are consuming.
Mushroom consumption can be a good option in protein foods for vegetarians. Along with protein, many other nutrients like vitamin B2, folate, vitamin C, E are also present in it. There is 3.09 grams of protein per 100 grams of mushroom.
Mushrooms are the only vegetarian food source of natural vitamin D. For the health benefits of mushroom, you can consume it by adding it to sandwiches, making vegetables or soups.
Talking about vegetarian protein sources, we cannot miss out on soy milk. Although its taste is not the favorite of people, one cup of soy milk contains about 6 grams of protein.
Apart from protein, it is a rich source of vitamin D, calcium and vitamin B12. So, it’s no wonder why it’s a staple in most vegetarian pantries.
Plant-based foods are complete with all nine essential amino acids that humans need.
Vegetarians can consume the above mentioned pulses, legumes, nuts-seeds, milk products, quinoa etc. for protein. Apart from these, you can consume your favorite foods by choosing from the Protein Veg Foods given in the article.
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