Would You Wish To Find Out What Are Great Sources Of Protein For Vegetarians?
Proteins are the important foundations for muscles, tissues, blood, cartilage, hormones and enzymes. Therefore, it is absolutely essential for every individual to get enough protein from his or her diets. On the other hand, a common misconception that exists among people is that Vegetarian or Vegan diet lacks protein, because of which vegetarians need to take protein supplements to fulfill their body's protein requirements.
The truth of the issue is that vegetarian diet is very rich in protein. From fruits to vegetables to nuts, there are sufficient vegan protein sources that can provide the right amount of protein required for the physiological processes.
Let us take a look at some of the best and richest vegetarian suppliers for protein:
* Soy - Soy or Soybeans are an excellent protein source that can be found in different foods such soy milk and peanut butter. Research shows that just one cup of soybean can supply up to 29 grams of protein, which is at par with that of roasted chicken (a non-vegetarian protein source). Soybean likewise helps in preserving the calcium content in the body, strengthens the bones, and decreases the LDL 'bad' cholesterol levels in the blood. Fermented soy is best and includes tempeh, miso, and natto (fermented soybeans). Eat soy in small amounts as the estrogen-mimicking compounds can have a negative effect in case over consumed.
* Tofu - Tofu in fact is a derivative of Soy, and is commonly called as the 'Soy Curd'. It contains 9 of the important amino acids, making it an excellent protein source for the vegans. It can be used in various forms - sauteed, marinated, or pureed. Tofu is also a rich source of calcium, and is specifically beneficial for growing children. For those who have allergy to dairy products, Tofu can be an option to fulfill their protein and calcium requirements.
* Lentils - A common and rich source of protein are different types of lentils. Daily consumption of 2 cups of lentils provides adequate protein for healthy muscle development in children and grown ups. Lentils are also full of minerals. Since lentils are widely grown throughout the world, they are relatively a cheap and easily available proteins source that you must add to your daily diet. You can add them to soups and stews or cook lentils alone..
* Red Kidney Beans - A delicious selection of beans that you can incorporate to a variety of dishes are the red kidney beans. A cup of red kidney beans can provide up to 15 grams of protein, and numerous other nutrients as well. You can eat them as a side dish, or try out different recipes with this versatile selection of beans. Almost all types of beans such as the black beans, chickpeas etc are rich sources of protein, and you need to make it a point to include these in your regular diet.
* Cheese - ORGANIC, RAW cheese in all its forms whether goat, ricotta or regular cottage cheese, is a very good source of protein. You can add them to your lasagna, salads, or simply layer your sandwiches with it. Just a cup of cheese can provide up to 28 grams of protein, and in case you are on a diet, try the low-fat selection.
* Yogurt - For an excellent meat-free protein source, there can be absolutely nothing better than yogurt. Other than providing good amount of calcium and Vitamin D, yogurt also fulfills your body's protein requirements effortlessly. Having a bowl of yogurt with your meals can enhance digestion, kill fungal, strengthen your bones and yeast infections and help in building muscles and tissues. Yogurt also keeps you feeling full for longer hours and can help you in reducing your weight.
* Seitan: Also known as the vegetarian 'Wheat Meat', Seitan is usually found in Asian and Buddhist cooking. It is extracted from the gluten of wheat, and is commonly used in many recipes as an alternative for meat. Seitan is a great source of protein, but if you are delicate to gluten or wheat, then this is not for you. You can mix Seitan with soups and stews or add it to different dishes that require a thick consistency.
* Spirulina - Spirulina is considered as the 'wonder food' by health due to the fact of the unlimited number of nutrients it consists of. Spirulina, basically, is a form of blue-green algae, found in both sea and fresh waters. It consists of unusually high amounts of protein, unmatched by even the richest non-vegetarian protein foods. Experts recommend Spirulina for many reasons - apart from being a complete protein source with all the important amino acids, it also consists of Vitamins A, B, C, D, and E, minerals such as potassium, calcium and zinc and important fatty acids.
* Seeds - Seeds such as Sunflower seeds, hemp seeds etc are other rich sources of protein that vegans can consume. While these may appear small, they have lots of nutrients packed inside them. Hemp seeds contain up to 34.6 grams of protein, together with all the 22 amino acids. Hemp seeds, flax seeds, sunflower seeds are also quite rich in minerals, Vitamins, antioxidants and omega 3 fatty acids. You can use these in the powdered form - simply sprinkle them on your side dishes and salads and enjoy great flavor together with high quality nutrition.
* Nuts - An essential source of nutrition for thousands of years, these crunchy delights are a rich source of protein as well. You can consume them as a snack, add them to side dishes, or simply sprinkle over salads. All types of nuts including walnuts, hazelnuts, Brazil nuts, peanuts, almonds etc are packed with nutrition. They are rich in fiber, Vitamin E, phytonutrients, and antioxidants. However, nuts are also quite calorie-dense, so go easy on them.
As per health experts, on an average everyone should consume up to 40 grams of protein per 100 pounds of body mass. The above-mentioned Vegan sources of Protein can easily fulfill these requirements and promote healthy muscular development in kids and grown ups.
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