Top 10 sources of protein for vegetarians

Proteins are the building blocks of life. This is one of the building blocks of body tissue, and even work as a source of fuel for the proper development of the body.

are digested When the protein is decomposed into amino acids. According to the Institute of Medicine, women need a minimum of 46 grams and men need at least 56 grams of protein a day.

The main sources of protein are meat, dairy products, fish and eggs. However, this does not mean that vegetarians can not meet their protein needs. Almost all foods except highly refined foods, alcohol and oils contain some protein.

In addition, the benefits of not eating meat for protein are numerous. For example, you can help prevent high in saturated fat and cholesterol in the sources of animal protein. It is also good for the environment and saves money.

Several foods are high in protein that vegetarians can easily include in their diets. While it may be difficult to get a full dose of protein per day from a source including some foods rich in animal-based proteins in your diet can help you achieve your goals proteins .

top 10 protein sources for vegetarians

Here are the top 10 sources of protein for vegetarians.

1. Greek yogurt

greek yogurt

Greek yogurt, which is whey filtering out, is an important source of protein. A typical 6-ounce cup of Greek yogurt contains 15 to 20 grams of protein, which is much higher than regular yogurt containing approximately 9 grams of protein. This probiotic food also contains calcium, potassium and numerous vitamins and minerals.

Greek yogurt is a healthy nutritious snack after training. You can top it with fresh fruit, nuts or honey. Because of its thick, creamy texture, it can be replaced by other fat Greek yogurt when making baked goods. It can also be part of savory dishes, smoothies and vegetable sauces.

eat this protein food it helps regulate maintain a healthy digestive system, boost the immune system, help with weight loss, prevent high blood pressure, lower bad cholesterol and fight fungal infections.

2. Lentils

lentil soup

lentils make a healthy alternative to animal protein sources. However, they are not a complete protein food because it does not contain all nine essential amino acids.

A cup of cooked lentils contains 18 grams of protein. They also contain fiber, iron, potassium, phosphorus, zinc, folic acid and niacin.

Lentils belong to the legume family and come in different shapes, sizes and colors. They are commercially available in whole or in divided form.

There are many health benefits of eating lentils. Provide energy, reduce the risk of heart disease, it helps maintain body weight and maintain a healthy digestive system.

3. Soybeans


edamame comes directly from young soybeans. They remain in the sheath and harvested before the beans harden.

This soy product is a food complete protein, meaning that provides all essential amino acids required in the diet. A cup of cooked soybeans contains 17 grams of protein.

These grains also contain fiber, iron, calcium, zinc, copper, potassium, magnesium, vitamin C and K along with healthy polyunsaturated fats, especially omega-3 alpha linolenic acid. They are also naturally gluten-free and low in calories and contain.

You can buy shelled or in the pod, fresh or frozen. You can eat cooked soya beans (hot or cold) sprinkled with salt and dried herbs. You can use soy beans in soups, salads, casseroles, stews or pastas.

This rich in vegetable protein reduces the risk of obesity, diabetes and heart disease. It also promotes healthy skin and hair.

4. Beans

kidney beans

Beans are an excellent source of protein. One cup of cooked beans provides 15 grams of protein. They contain all nine amino acids but are a little short on methionine, an proteinogenic amino acid, so they are not a complete protein.

In addition to protein, they are a good source of fiber, iron, folic acid, magnesium, potassium, zinc and vitamins K and B6. They are also low in fat and cholesterol.

beans should be soaked in water for several hours. Before cooking the beans, drain the water, rinse with clean water and then boil a large batch of beans for use throughout the week. It can be used cooked in soups, salads, stews or casseroles beans.

These beans healthy weight loss aid, regulate blood sugar, keep your digestive system healthy and prevent cardiovascular disease by lowering cholesterol.

5. Tofu


tofu (tofu), a product of soy milk, is another good source of protein. Just ½ cup of tofu gives you 10 grams of protein. It contains eight essential amino acids and a fair amount of iron and calcium.

also has manganese, selenium, phosphorus, magnesium, copper, zinc and vitamin B1.

Made from soy milk through the process of curdling and then draining, you can buy fresh tofu, dried or fried form. A basic ingredient in Thai and Chinese cuisine, which has a neutral flavor and absorb the flavor of what is added to it. You can use this soy product in baking, grilling, stir-fry dishes, soups, desserts, smoothies and salads.

By adding tofu in your diet, you can reduce the risk of obesity, type 2 diabetes, high cholesterol, cardiovascular disease and cancer

. Note: tofu and other soy products may not be suitable for people who follow a diet low in oxalate. There is also some controversy about soy and thyroid health, but scientific research complicated and inconclusive.

6. chia seeds

chia seeds

When it comes to protein for vegetarians, chia seeds are a good choice. Two tablespoons of super provides 9.4 grams of protein. These seeds are also one of the best plant source of omega-3 fatty acids.

are also an inexhaustible source of fiber, iron, calcium, zinc, manganese, magnesium and phosphorus. In addition to providing proteins, which help to improve digestion, treat anemia, make energetic, regulate blood sugar, prevent signs of premature aging and increase brainpower.

When chia seeds are included in your diet, you can soak them in water and add the resulting gel Chia healthy recipes, including baked goods. You can also add whole or ground chia seeds for natural juices and smoothies.

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