There is plenty of protein present in the non-veg food; however, vegetarians need to work a bit in nurturing proteins in their diet. Those who love to work out, for them proteins are one of the most needed elements to build muscles. In addition to this, those who don’t eat meat or eggs will have to accomplish their requirements with protein rich foods veg.
If you are a vegetarian and are looking for protein rich foods veg, then this article is certainly for you.
Soybean contains the highest amount of protein among the protein rich foods veg list. It contains more than 40 percent protein.
- 1 What Is Protein & Why We Need Protein?
- 2 Protein Rich Foods Veg
What Is Protein & Why We Need Protein?
Protein plays an important role in the formation of cells. Without proper protein, no food can be considered as complete. Without protein, we can’t even fulfill our daily work. Protein has Nitrogen (N) in excessive amounts. It also contains carbon, hydrogen, oxygen, sulfur, and phosphorus.
According to the World Health Organization, human beings require 1 gram of protein per kg of weight i.e. if a person’s weight is 50 kg then the person’s body requires 50 grams of protein per day.
How much protein you should consume per day is entirely dependent on your weight.
Benefits of protein rich foods veg:
There are various types of benefits of protein rich foods veg. Those benefits of protein rich foods are as follows:
Helps In Body Building
Protein is essential for the complete health and working of the human body in an appropriate way. Protein helps in building and repairing the body. Protein helps us to a great extent in making our organ, muscles, skin, hair, nails, bones and some hormones improved. Therefore, growing children need a higher amount of protein than adults.
Protein is called Building Block of the body because the proteins are very important in the maintenance and construction of body tissue.
Proteins are an important means of obtaining energy. If the body consumes more proteins than the required amount in the maintenance and other functions of the body, then the body uses it to obtain energy.
Helps In Formation Of Antibodies
Proteins form antibodies that protect against diseases and infections. Some proteins identify viruses and bacteria and eliminate them. These often work together in cells of other body resistive abilities. Also, they surround the virus and bacteria until the white blood cells destroy them.
Thus there are many benefits of protein rich foods veg, which we can take advantage of through our diet plan.
Protein Rich Foods Veg
Here I have given a list of protein rich foods veg below. Check out the list of protein rich foods to add those vegetarian foods to your diet list immediately.
Those who are allergic to dairy products, soy milk are a great option for them. It contains up to 7grams of protein per serving. Since vegetarians are advised to take two to three servings of protein per day, other products made from soya milk and soya can help them a lot. Soy milk also contains potassium that is very helpful for our body.
Cottage Cheese is also as Paneer in India, which is manufactured from milk. This product contains plenty of protein in it, which keeps the body healthy. Paneer is consumed as a main course in India. So, this not only helps to satisfy your taste buds but also provides your body a sufficient amount of nutrients.
Most people do not know about the health benefits of quinoa, but for vegetarians, it is a decent source of fiber and protein. Quinoa is a kind of grain and it is a great source of protein. There are around 9 grams of protein found in a single cup of quinoa.
In addition to proteins, phosphorus, magnesium, iron, fiber etc. are found in quinoa in a considerable quantity.
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Beans are also well-known as Rajma in India. This is a type of vegetable that we eat as our food. Protein is found abundant in beans (Rajma). By eating beans (Rajma), we get stronger, because there is a lot of iron and protein in it.
Milk is a kind of beverage that we get from animals. Milk can be obtained easily by everyone. There is plenty of protein available in this product which keeps our body healthy.
Sprouted grains are the best source of grain protein. You can either eat raw Sprouted grains or can also put Sprouted grains in salads or cook using a little spice. But those who suffer from acidity, they can’t use Sprouted grains.
A cup of Sprouted gains contains 15 grams of protein thus this is one of the best sources of protein among the protein rich foods veg.
Tofu & Tempe
Tofu & Tempe are made from soymilk and it is considered the best sources of protein. Tofu is made from bean curd like Paneer, while Tempe is prepared with soybean sour milk. About 10-20 grams of protein is found in 100 grams of tofu or Tempe.
Chia seeds for vegetarians can be the best choice of protein. In the Chia seeds, there are around 35 grams of protein, 13 grams of fiber found. Apart from this, iron, magnesium, calcium, selenium and omega are rich in 3 fatty acids are present in Chia seeds.
If you are allergic to milk then yogurt is the answer. This is a portion of wonderful food in taste and nutrition. You will get about 11 grams of protein in a hundred grams of yogurt. It is also very beneficial for the stomach.
Someone has said this right, “Eat an apple a day keep the doctor away”. Apple is a type of fruit that has many medicinal properties. If you include an apple in your daily diet, it will keep your body healthy and you will not have protein deficiency in your body.
Guava is the fruit that is easily found in the Indian market. In guava, there is presence of protein which keeps us healthy.
Walnut, which everyone knows by the name of the nut, is a kind of mountain fruit. The upper part of this fruit is quite hard and we eat the internal part of this nut, in which many nutrients are found, one of which is protein.
The elderly have called it almond of the poor. If they said such a thing then it is rightly said. There is only one deficiency in peanut is that peanuts contain fat in it. But do not worry about those who are obese.
Bodybuilders and slim people should take advantage of it. You will get 26 grams of veg protein in just 100 gm. of peanut. Its price is also not something special; it is very pocket-friendly too, you get a great protein and other nutrients your body requires.