Whenever we talk about protein, eggs or meat comes to mind. It is true that food derived from animal sources contains very high amount of protein, but those people who cannot consume animal food source too can easily meet their daily protein requirements through a plant based protein sources. Proteins made up of small units called amino acids which are very essential for repairing damaged cells and regenerate new cells. It also plays an important role in the formation of tissues, muscles and bones, so the lack of protein in the diet causes many problems. Bodybuilders, gym goers, or athletes usually complete protein deficiencies through protein shakes, powders, or supplements.
Why High Protein Food is Important
1. Protein is known for muscle growth. Along with this, proteins are also known to make DNA which breaks down into amino acids in our body. The strands of two amino acids combine together to form DNA.
2. By consuming protein, the stomach remains full for a long time, due to which you do not eat again and again. It is said that eating right amount of protein helps in losing weight.
3. Proteins are known to make tissue and cells. Due to eating protein rich diet, damaged tissues quickly heal. Weak tissues are cured from time to time by maintaining the correct amount of protein in the body.
4. Protein is found in our hair, skin, nails, muscles, bones and blood cells. Protein is also found in many such chemicals found in our body, including hormones, enzymes etc.
5. Protein is very important to improve immunity. It is an essential element for pregnant and lactating women, growing children and the elderly.
It is the most useful nutrient in the body which helps in the development of muscles. Not only this, it also increases the rate of protein recovery.
In a normal routine day, we can get enough protein from our diet. A normal person needs 60 grams of protein throughout the day, which he can fulfill by taking 20 grams of protein equally in all three miles. This much quantity of protein is obtained from food. Experts say that the requirement of protein depends on your weight and your calorie intake. 20 to 35 percent of your total calories should come from protein. If you consume 2,000 calories per day, then 600 calories should be protein. So, today I am telling you about best plant based protein sources, which helps in maintaining the amount of protein in your body.
Tofu is a high source of vegan protein sources. It gives you all the essential amino acids. Tofu does not have much flavor, but it can be made tasty by preparing it with different spices. Tofu is a good food for healthy and strong bones. Because, it has high calcium content so it is highly beneficial for growing children and women who need a good dose of calcium. Therefore, tofu is a beneficial food for them. Tofu contains 10–19 grams of protein per 100 grams.
Lentils are a regular part of daily meal. All types of lentils contain a good amount of protein, but red and green lentils contain plenty of protein along with fiber, iron and potassium. About half cups of cooked lentils contain 9 grams of protein. Lentils are the best source of protein, mineral, vitamins and fiber. According to the study, fiber is also found in abundance in them. Being rich in fiber, lentils are beneficial in reducing weight, lowering cholesterol levels (LDL), and correcting digestion, keeping the blood sugar normal, and controlling blood sugar as well as heart disease.
Chickpea gram is protein rich. They can be eaten in many ways. You can add them to salads, curries, or roast them. Eating this as a chickpea also increases strength with taste. There is 10.7 grams of protein per 150 grams of chickpeas. Adding chickpeas in your meals, you can increase protein intake in your diet, which helps in reducing weight and building muscles. Therefore, if there is a shortage of fiber in one's body, in addition to taking green vegetable and fiber diet, also consume chickpeas.
Small peanut seeds are full of protein and healthy fat. Peanut butter is also a source of high protein. Peanuts can be eaten as a snack and peanut butter can be used as a spread on bread slice. One teaspoon of peanut butter contains 8 grams and about 20.5 grams of protein in half a cup of peanuts. Peanuts contain several nutrients, minerals, anti-oxidants and vitamins, which are very beneficial for health. It contains mono unsaturated fatty acids which increase the good cholesterol by reducing LDL or bad cholesterol. Peanut contains protein, lubricants and sugars. The amount of protein in peanuts equal to the value of an egg is not as much as that of milk and eggs combined.
Almonds are a healthy source of protein and vitamin E. Almond is also very good for skin and eye health. 1/2 cup of almonds contains about 16.5 grams of protein. Almonds are enriched with healthy fat, antioxidants, vitamins and minerals. Almonds contain a very small amount of carbohydrates but high fat, protein, magnesium and fiber. Therefore, eating almonds in diabetes can be very beneficial. A lot of protein is found in almonds. Protein not only increases your energy but also repairs the brain cells, thereby improving any brain function or cognitive power. Almond increases the level of acetylcholine (Ach Acetylcholine) which helps in improving memory function and brain health.
Quinoa is a grain, which is a source of whole protein. Ripe quinoa contains about 8 grams of protein per cup. You can make a quinoa salad, add quinoa to your rice or sprinkle it on your regular vegetables. There is 4.4 grams of protein per 100 grams of quinoa. This protein-rich grain contains every amino acid, and is particularly rich in lysine, which promotes healthy tissue growth throughout the body. Quinoa is also a good source of iron, magnesium, vitamin E, potassium and fiber
These small tiny seeds are low in calories and high in protein, fiber and omega 3 fatty acids. You can add chia seeds to your smoothies, sprinkle them on yogurt, veggies and salads. The best way to consume chia seeds is to grind them before soaking them in water or adding them to something. Chia seeds have very few calories, as well as being full of fiber. Chia seeds are like super foods. It contains up to 4 grams of protein, 9 grams of good fat containing 5 types of omega-3 fatty acids. There is also about 18 percent calcium and 30 percent magnesium found in quinoa.
A 100 gram Greek yogurt contains 10 grams of protein, making it a good source of protein. You can add Greek yogurt to your smoothie or take it alone. It also contains healthy intestinal bacteria and calcium. In addition, it also has high amounts of calcium and probiotics. You can make several recipes by using Greek yogurt. To cut extra sugar, go for jaggery and plain yogurt. A 100 gram Greek yogurt contains 10 grams of protein.
Beans are also considered to be an excellent source of protein. A cup of cooked beans contains about 18 grams of protein and 15 grams of fiber. So it will be very good for you to consume them during lunch. Beans are rich in nutrients and antioxidants like carotenoids present in it are very beneficial for the body. Apart from this, it also contains an abundance of beta carotene and vitamin A, which is very beneficial for eyesight too.
Peanut butters and peanuts are rich in fiber, protein and fat. If you want to keep yourself full for a long time with protein deficiency, then put peanut butter on the toast for breakfast or make smoothie with the help of it. Let us tell you that about seven grams of protein is found in two tablespoons of peanut butter. Peanut butter is unprocessed food made from peanuts. It is also called super food because it contains a lot of protein, healthy fat and fiber. The peanuts used in it are ground roasted and it is made into a paste by various methods. It also contains sugar, vegetable oil and trans fat.
Soybeans or products made from it are considered a good diet for vegetarians because they contain protein as well as other nutrients. In addition to soybeans, make soymilk a part of your diet. Soymilk is good for women who are lactose intolerant and cannot drink milk. 100 grams of soybeans contains about 15 grams of protein. So what are you waiting for, start eating it today.
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