Popularly known as the ‘building blocks of a body’, proteins are one of the most important nutrients that are required for humans to maintain optimum health levels. Proteins mainly consist of amino acids that help in cell growth and repair.Proteins also take a relatively longer time to be digested compared to fats and carbohydrates, thereby eliminating constant hunger pangs.In addition, proteins also fight against fat cell accumulation in the body and aid in weight loss. They also promote healthy hair growth and keep the skin well nourished.
Proteins are also known to keep you feeling energised throughout the day, specially if you are involved in a lot of physical activities. There are many vegetarian body-builders and athletes who get their proteins from veggie delicacies.While it is true that meat is one of the best sources of proteins for humans, there are a wide variety of protein-rich ingredients that are purely vegetarian and can be made a part of a vegetarian’s diet.Here are some vegetarian protein sources.
Vegetarian protein sources are:
1.Dairy Products: Milk is one of the most common and very essential sources of protein that can be consumed by a vegetarian. Apart from being protein-rich, milk also contains vitamin D and calcium that are necessary to build stronger bones.Paneer, tofu, yoghurt, butter, cheese, buttermilk, etc, all these tasty dairy products, along with milk are also very rich sources of protein. Consumption of at least one of them on a daily basis, in regulated amounts.
2.Black Beans: Black beans can be used in various vegetarian recipes to make your diet protein rich. Along with proteins, black beans also contain antioxidants that are important in regulating your health. Add it in your salads or make a bean burrito, either way, your protein requirement for the day is taken care of.
3.Spinach: Spinach contains a high amount of iron, vitamin A, vitamin K and is also rich in proteins. Adding spinach to your diet will help in boosting your immune system, along with promoting a healthy brain function and healthy bones.
4.Chickpeas: Chickpeas, also known as Channa, is another vegetarian ingredient that is rich in proteins. It also comes with high fibre and low calorie content, which is good news to all the health freaks out there. Be it the popular ‘Channa Bathura’ or the Mediterranean delicacy, ‘Hummus’, chickpeas definitely deserves to be a part of your daily diet.
5.Nuts: Nuts such as almonds, peanuts, cashews, walnuts and others are rich sources of protein, and they keep you feeling energised throughout the day, along with boosting your metabolism. Nuts are also rich in omega-3 fatty acids that are highly essential to build healthy and stronger bones.
6.Peanut Butter: Peanut butter is another very tasty source of proteins, especially loved by kids. Spread it on a toast or just eat a couple of spoonfuls of it in a day and get some proteins.
7.Quinoa: This healthy grain is very rich in proteins and is also gluten-free! In addition, it also contains magnesium, antioxidants and fibre that are also very essential for health. Make quinoa a part of your salads or use it to make burger patties.
8.Green Peas: Green peas are tiny protein-packed veggies that can help you achieve your protein intake goals for the day. Along with proteins, green peas are also rich in leucine (alpha-amino acid) & other amino acids that are essential for metabolism.
9.Hemp Seeds: These tiny seeds are high in protein content and also contain healthy fats plus minerals, which nourish the body from within. The vitamin E content in these powerful seeds also adds a nice glow to the complexion. Hemp seeds are used in various vegetarian snacks like protein bars, smoothies and even a few yummy baked items.
10.Oatmeal: Commonly used as part of a breakfast dish, oatmeal is another source of protein that contains 3 times the protein that is present in brown rice. It is also advised to consume oatmeal before a workout to keep your energy levels up and going.
These are the vegetarian protein sources to know.
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