Ajit Karn
Daily dose of protein: Protein is an essential nutrient for maintaining and growing muscles, as well as for maintaining robust epidermis and hair. In fact, it aids in maintaining satiety! However, vegetarians and vegans may question where they can obtain protein. It’s much simpler than you imagine! But before we move to the list of vegan foods that are high in protein, let’s examine why our bodies require protein.
Here’s why it is important to consume a protein-rich diet
Protein is an essential nutrient required for growth and regeneration, as it is present in every cell in the body. Protein accounts for approximately one-fifth of our body weight. Protein cannot be stored in the body, unlike carbohydrates and lipids. Therefore, protein must be consumed daily.
It is required for the growth of bones, joints, tendons, ligaments, hair, antibodies, hormones, and enzymes, in addition to muscle.
In contrast, a protein deficiency can result in impaired physical development, edema, low immunity, and low muscle mass. Consequently, protein is essential.
You can get your daily dose of protein with these 5 foods
Here are the 5 best protein-rich for vegans:
1. Soybeans
Soybeans are the richest plant-based protein source. One cup of soybeans contains the same amount of protein as 100 grams of chicken breast: 29 grams. Soy protein has a greater thermogenic effect, which may enhance the body’s metabolic rate and facilitate weight loss. Tofu, tempeh, soy milk, and edamame can also be added, as they are all derived from soybeans.
2. Lentils
Each 30g serving of lentils contains nearly seven grams of protein. Both red and green lentils contain a substantial amount of protein, as well as iron, fiber, and potassium. Polyphenols and other bioactive compounds in lentils are responsible for the majority of lentils’ potent health benefits.
3. Almonds
Almonds provide a variety of health-promoting nutrients, including a substantial quantity of protein. Twenty to twenty-five almonds contain nearly six grams of protein. Not only do they provide protein, but they also contain fiber, which is beneficial for cardiac health and weight loss.
4. Green peas
Peas are an excellent low-calorie dish. But another reason for green peas’ popularity is that they are packed with protein. In addition, green peas provide more than 25 percent of your daily requirements for fiber, vitamins A, K, C, thiamine, folate, and magnesium.
5. Pumpkin seeds
It is the only item on the list of high-protein vegetarian foods to contain 19 grams of protein. Similar to almonds, pumpkin seeds are an excellent source of protein, unsaturated lipids, and omega-6 fatty acids. In addition, they contain a variety of nutrients, such as iron, calcium, B2, folate, and beta-carotene, which the body converts into vitamin A.
You can get your daily dose of protein with Above mentioned 5 foods
Also read: Benefits of a Flexitarian Diet
