5 Vegetarian Sources of Protein

• Written by Anjali Sharma

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Being a vegetarian means avoiding the risk of multiple diseases. A vegetarian diet consists of all kinds of nutrients. Multiple options are available for healthy vegetarian sources of protein. Simply put, protein-rich vegetarian foods help reduce the consumption of saturated fats and cholesterol, which could increase cardiovascular risks. 

Usually, meat is the most common and famous source of protein considered by most people. As a vegetarian, you might face a dilemma of meeting your daily protein requirements.  

Let us explore more about the vegetarian protein sources in this article to help you build a balanced diet.

How Much Protein Do We Need a Day?

Protein is an essential nutrient made up of chains of amino acids. It is one of the most important nutrients required for the proper functioning of the body. Protein repairs and contributes to the growth of new cells and plays a vital role in the growth and development of children, teens and pregnant women. 

The protein requirements might vary for every person. It is usually advised to intake about 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men) in the case of adults. 

The Best High-Protein Vegetarian Foods

Plant-based protein foods contain a high amount of fibre, vitamins, minerals, and antioxidants that contribute to your overall well-being. They also reduce the risk of many chronic diseases, such as heart disease, diabetes, and cancer. 

Let us learn more about the best high-protein vegetarian foods and tips on adding them to your diet today.

• Grains and pulses: Lentils, pulses, and beans are great protein sources. If you eat about 100g of boiled lentils per day, you would consume 9g of protein. Chickpeas, black beans, kidney beans, and baked beans are other easy alternatives to increase your protein intake.
• Dairy products: The dairy products are fully packed with calcium and protein. 100ml of cow's milk contains around 3g of protein, while 100g of cheddar cheese contains about 25g of protein. It is advised to choose the low-fat options in the diet to avoid saturated fat and calories. Taking about a spoonful of Greek yoghurt would provide you with 6g of protein for every 100g of yoghurt.
• Soya and tofu: Soy protein is a resourceful ingredient and can be used in many delicious forms. Tofu is one of the most famous examples, which is made from the curd of soy milk. 100g of firm tofu consists of 8g of protein. Soya beans are also rich in protein; 100g of soya beans contains around 15g of protein.
• Nuts and seeds: Nuts and seeds are very handy and the best snackable form of protein and essential fats. Almonds, cashews, chia seeds, and flaxseeds are high in protein content. A 30g portion of almonds contains around 6g of protein, enough to provide you with energy during the day.
• Leafy Greens: Some vegetables contain sufficient protein, antioxidants, and heart-healthy fibre. Kale and spinach are often used as a base for salads, fulfilling the adequate protein intake.  

Benefits of Plant-based Protein

Including plant based protein foods rather than animal-based protein food in your diet would be beneficial for both your health and the environment.

Mentioned below are a few benefits of plant-based protein foods:

• Reduces the risk of heart disease and stroke.
• Minimises the chances of obesity, high blood pressure, type 2 diabetes, and various types of cancer.
• Consists of less or no saturated fat, which could otherwise contribute to heart diseases.
• Includes the least amount of sodium.
• High fibre and nutrient content.
• Also reduces greenhouse gas emissions. 

What are the Signs of Protein Deficiency?

Protein deficiency can have multiple signs and symptoms, as protein is essential for the proper growth of the body. 

• Muscle Weakness: Protein is crucial for muscle growth and repair. The deficiency could result in weakness in the muscles and loss of strength.
• Hair and Skin Problems: Protein deficiency could lead to hair brittleness, hair loss, and skin rashes.
• Increased Infections: Protein deficiency also makes the human body more prone to various types of infections.  
• Stunted Growth in Children: Inadequate protein consumption can result in an inappropriate growth rate, as protein is very important for growth and development at a young age. 

Protein deficiency might expose you towards multiple health complications. To ensure you get the right treatment on time within your budget. We at Care Health Insurance provide you with the most affordable health insurance so that you can be stress-free regarding the complete treatment process. 

Takeaway! 

Vegetarian sources of protein are diverse and nutrient-rich, providing various options to meet your protein requirements without consuming meat. Food items such as legumes, nuts, seeds, whole grains, and dairy products provide ample amounts of protein. Incorporating such vegetarian sources in your diet ensures adequate protein intake, provides great muscle health, and supports your natural well-being.

>> Also Read: How Does Protein Deficiency Affect Children?

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