What are proteins? Proteins are the building blocks of body tissue. They give the body energy it needs to grow and develop properly. They also keep your hair and skin healthy and strong! Chemically, Protein is composed of basic building blocks called amino acids, which are organic compounds made from carbon, hydrogen, nitrogen, oxygen, or sulfur. In this article, we take a round on various protein foods for vegetarians. If you’re a veggie, buckle up, and get ready!
What options of protein foods for vegetarians?
Fish or meat is the first and most common answer you will hear when you ask someone about protein-rich sources. But what about those vegans or who don’t like like fish simply? Won’ they be able to get enough proteins for a healthy diet? The answer is “Absolutely Not”! The truth is that there are plenty of protein foods for vegetarians.
Here are other great alternatives :
Lentils resemble a tiny bean and come in red, brown, black, and green. They contain a great amount of folate, fiber, iron, and over 25% protein, which makes them a perfect choice for vegetarians and vegan diets. They’re a delicious alternative for meat in a variety of dishes like chilis, stews, and the vegetarian Healthy Lentil Soup!
Lentils may also support your heart health due to their high nutrients content such as fiber, folic acid, and potassium. Moreover, studies have found that the potassium, calcium, and magnesium in lentils can help decrease blood pressure. Furthermore, Lentils provide selenium, which may decrease the rates that tumors grow. So, you won’t find a better option when it comes to a healthy, inexpensive, and delicious addition to many recipes!
Green peas are a good source of magnesium, iron, zinc, phosphorus, copper, and several other B vitamins. They covers more than 25% of your daily fiber, thiamine, vitamin A, C, K, and folate. Those peas are also high in protein and can be used as more than just a side dish! You can use them in recipes such as pea and avocado guacamole, thai-inspired pea soup, or pea and basil stuffed ravioli.
Soy milk, the great plant-based alternative to cow’s milk, is made from soybeans and fortified with vitamins and minerals. It is also high in protein which can help support healthy muscles and organs. In addition, soy milk has other health benefits like:
Improved Heart Health: Soy milk is an excellent source of potassium, which is deeply connected to maintaining lower blood pressure and a regular pulse.
Brain Health: Soy milk can help reduce the risk of dementia and Alzheimer’s disease. Because it is rich in omega-3 fatty acids, which are “healthy” fats that your body cannot form on its own.
Nutrition: Many brands fortified soy milk with added nutrients like calcium, which is the most common mineral in your body. And Consuming enough calcium can help reduce your risk of osteoporosis and strengthen your bones.
You can try soy milk with your tea or coffee or you could just drink it directly Note: The sweetened variety can add weight to your body and would nullify the healthy effects of consuming this protein-rich food.
Want to have some vegan chocolate? See it here
Protein foods for veggies? Protein-Rich Vegetables and Fruits!
Many vegetables are wonderful sources of protein foods for vegetarians.
Here are 8 high-protein vegetables you need to include in your daily diet
broccoli:1 cup :3 g protein.
spinach: 1 cup: 5.2 g protein
asparagus: 1 cup: 4.3 g protein
potatoes: 1 cup: 3 g protein
Mushrooms: 1 cup: 4 g protein
Cauliflower: 1cup : 2 g protein
Avocado: 1 cup: 4.6 g protein
Sweet Corn: 1 cup: 4.7 g protein
Vegetables are also perfect main courses or side dishes!
What’s more, Fruits are super easy and sweet ways of balancing your daily diet by making up your protein requirement. Here are 8 high- protein fruits you need to include in your diet:
Apricots: 1 cup: 2.2g protein
Kiwifruit: 1 cup:2.1 protein
Blackberries: 1 cup:2g protein
Oranges: 1 cup:1.7g protein
Bananas: 1 cup:1.6g protein
Cantaloupe:1 cup: 1.5g protein
Raspberries: 1 cup:1.5g protein
Finally, make sure to Include these fabulous sources in your meals to increase your daily protein intake!
Also, see more about our list for the best vegan diet foods