Top 10 protein sources for vegetarians
Protein are the building blocks of body tissue and even give the body the energy it needs to grow and develop properly. When protein is digested, it breaks down into amino acids. The Institute of Medicine says that women need at least 46 grams of protein a day and men need at least 56 grams a day.
The main sources of protein are meats, dairy product, fish and eggs. But this doesn't mean that vegetarians can't get the proper amount of protein. Almost all food have some protein, except for very processed food, alcohol and oils.
There are many foods that are full of protein that vegetarians can add to the diets. It can be hard to get all the protein you need from one place, but if you use a few foods that are full of protein, you can reach the amount you need everyday.
Here are top 8 sources of protein for vegetarians
1) Yogurt
Yogurt which has whey strained out of it, is a great source of protein. A 6-ounce cup of yogurt has 9 grams of protein. This probiotic food also has a lots of vitamins and minerals. Eating yogurt all the time will help your digestive system stay healthy, boost Your immune system, help with weight loss, stop high blood pressure, lower bad cholesterol and fight yeast infections.
2) Lentils
Lentils is another good choice for protein. But they are not a full protein food because they don't have all 9 important amino acids. One cup of boiled lentils has 18 grams of protein. There are many good health reasons to eat lentils. They give energy, lower the risk of heart disease, help keep a normal body weight and keep the digestive system healthy.
3) Edamame
Edamame is a full protein food which means that it has all the important amino acids you need in your diet. One cup of cooked edamame has 17 grams of protein. Edamame beans have fibers, vitamins, minerals and healthy polyunsaturated fats, especially Omega-3-Alpha-linolenic acid. They are also naturally gluten-free and don't have a lot of calories.
4) Kidney beans
Kidney beans are another great source of protein. One cup of boiled kidney beans has 15 grams of protein. They have all nine amino acids, but they are not a full protein because they don't have a lots of methionine, a proteinogenic amino acid. Kidney beans have a lots of fiber, folate magnesium, potassium, zinc, Vitamin K and Vitamin B6. They are all low in fat and cholesterol.
5) Tofu
Tofu is a soy milk product, and is also a good source of protein. 1/2 cup of tofu has 10 grams of protein. It has eight important amino acids and a lot of iron and calcium. It also has manganese, selenium, phosphorus, magnesium, copper, zinc and Vitamin B1.
6) Soy Milk
Soy milk is used instead of milk and people who are lactose intolerant and can not drink milk. It is full of protein and has Vitamin A, B12 and D. One cup of soy milk has 8 grams of protein.
7) Green peas
one of the best source of vegetable protein is green peas, or any peas for that matter. Green peas also have fiver, potassium, magnesium, iron, zinc, folate and Vitamin B, C, A and K. They are also low in calorie. One cup of cooked green peas gives you about 8 to 10 grams of protein. Green peas can help lower the risk of heart disease, arthritis and type 2 diabetes.
8) Peanut butter
Peanut butter is another great way to get protein. This nut butter is a good source of monounsaturated fat and fiber. It is also full of vitamins. Just 2 tablespoon of peanut butter has 8 grams of protein. If you're careful not to eat too much of it at once, this butter can help lower bad cholesterol and help you keep a normal weight.
I hope you get some useful information from this article. So start eating these foods and fulfill your protein requirement.
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