Would You Like To Know What Are Good Sources Of Protein For Vegetarians?
Proteins are the essential building blocks for tissues cartilage, blood, hormones and enzymes. Thus, it's totally important for every person to get adequate protein from his or her diets. However, a common misunderstanding that exists among people is that Vegetarian or Vegan diet lacks protein, simply because of which vegetarians need to consume protein supplements to fulfill their body's protein needs.
The truth of the matter is that vegetarian diet is quite full of protein. From fruits to vegetables to nuts, there are sufficient vegan protein sources that can supply the right amount of protein necessary for the physiological processes.
Let's take a look at some of the richest and best vegetarian sources for protein:
* Soy - Soy or Soybeans are a fantastic protein source that can be found in different foods such soy milk and peanut butter. Studies shows that simply one cup of soybean can provide up to 29 grams of protein, which is at par with that of chicken (a non-vegetarian protein source). Soybean also helps in conserving the calcium content in the body, strengthens the bones, and decreases the LDL 'bad' cholesterol levels in the blood. Fermented soy is ideal and includes miso, tempeh, and natto (fermented soybeans). Eat soy in moderation as the estrogen-mimicking compounds can have a negative effect if over consumed.
* Tofu - Tofu actually is a derivative of Soy, and is frequently called as the 'Soy Curd'. It contains 9 of the important amino acids, making it a great protein source for the vegetarians. It can be used in various forms - marinated, sauteed, or pureed. Tofu is also a rich source of calcium, and is especially beneficial for growing children. For those who are allergic to dairy products, Tofu can be an alternative to fulfill their protein and calcium requirements.
* Lentils - A rich and common source of protein are various types of lentils. Daily consumption of two cups of lentils provides adequate protein for healthy muscle development in kids and adults. Lentils are also rich in minerals. Since lentils are broadly grown throughout the world, they are relatively a cheap and easily obtainable proteins source that you have to add to your daily diet. You can cook lentils alone, or add them to soups and stews.
* Red Kidney Beans - A delicious variety of beans that you can add to a variety of dishes are the red kidney beans. Just one cup of red kidney beans can provide up to 15 grams of protein, and numerous other nutrients also. You can eat them as a side dish, or try out various recipes with this versatile variety of beans. Almost all types of beans such as the chickpeas, black beans etc are rich sources of protein, and you should make it a point to add these in your regular diet.
* Cheese - ORGANIC, RAW cheese in all its forms whether ricotta, goat or regular cottage cheese, is a very great source of protein. You can add them to your lasagna, salads, or simply layer your sandwiches with it. Just one cup of cheese can supply up to 28 grams of protein, and if you are on a diet, try the low-fat variety.
* Yogurt - For a fantastic meat-free protein source, there can be nothing better than yogurt. Other than providing great amount of Vitamin D and calcium, yogurt also fulfills your body's protein requirements with ease. Having a bowl of yogurt with your meals can improve digestion, strengthen your bones, kill fungal and yeast infections and help in building tissues and muscles. Yogurt also keeps you feeling full for longer hours and can help you in reducing your weight.
* Seitan: Also called the vegetarian 'Wheat Meat', Seitan is mostly found in Asian and Buddhist cooking. It is derived from the gluten of wheat, and is commonly used in various recipes as a replacement for meat. Seitan is a fantastic source of protein, but if you are delicate to gluten or wheat, then this isn't for you. You can mix Seitan with stews and soups or add it to different dishes that require a thick texture.
* Spirulina - Spirulina is considered as the 'wonder food' by health because of the unlimited number of nutrients it contains. Spirulina, generally, is a form of blue-green algae, found in both sea and fresh waters. It consists of uncommonly high amounts of protein, unmatched by even the best non-vegetarian protein foods. Experts recommend Spirulina for various reasons - apart from being a complete protein source with all the essential amino acids, it also contains Vitamins B, A, D, C, and E, minerals such as potassium, calcium and zinc and important fatty acids.
* Seeds - Seeds like hemp seeds, Sunflower seeds etc are other rich sources of protein that vegetarians can consume. While these might appear small, they have loads of nutrients stuffed inside them. Hemp seeds contain up to 34.6 grams of protein, together with all the 22 amino acids. Flax seeds, hemp seeds, sunflower seeds are likewise quite rich in Vitamins, minerals, antioxidants and omega 3 fatty acids. You can use these in the powdered form - just sprinkle them on your salads or side dishes and take pleasure in great flavor along with high quality nutrition.
* Nuts - An essential source of nutrition for hundreds of years, these crunchy snacks are a rich source of protein as well. You can eat them as a snack, add them to side dishes, or simply sprinkle over salads. All types of nuts including hazelnuts, walnuts, peanuts, Brazil nuts, almonds etc are packed with nutrition. They're rich in fiber, Vitamin E, phytonutrients, and antioxidants. On the other hand, nuts are also really calorie-dense, so go easy on them.
As per health experts, on an average each individual should consume up to 40 grams of protein per 100 pounds of body weight. The above-mentioned Vegetarian sources of Protein can easily satisfy these requirements and promote healthy muscular development in kids and grown ups.
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