Best Protein Sources for Vegans and Vegetarians
High protein vegetarian meals
Being a vegan or vegetarian, albeit being somewhat a healthy lifestyle, raises a lot of concerns over whether the body really gets the right amount of proteins that it needs. This is because on average, a woman needs at least 46 grams of protein each day, and with the man needing 56 grams, one has to make sure that they take in enough proteins per day. Many might also think that being a vegan also poses as a challenge due to the fact that the essential amino acids needed by the body are mostly in meat, but the truth is there are a wide variety of foods to which the best protein sources for vegans and vegetarians can be found,and most of them offering other great benefits too.
♦ Legumes and Nuts
Legumes are a great source of proteins and being led by lentils to which one cup of them is the protein equivalent of 3 eggs, as well as soy beans which are a complete protein, offering as much as 8.4 grams per cup. Soy beans can be taken dried, roasted or used to make foods such as tofu and tempeh, which happens to be a highly nutritious Indonesian delicacy. Beans are another great source of proteins with kidney beans containing up to 26 grams and adding other benefits to the heart, muscles and brain. Green peas and chickpeas, which are high in fiber and low in calories, also end up in the list of legumes which are the best protein sources for vegans and vegetarians. Nuts apart from being a favorite of many and aiding in weight loss, also offer high protein content mostly almonds, peanuts and cashews, which boost the immune system. Grains also offer proteins, while most of them do so in little amounts, the quinoa contains about 8 grams per cup, and it comes loaded with other great benefits such as fiber and unsaturated fats which are great for the heart. Seeds such as sunflower, with the highest protein of all, sesame and poppy seeds also are good sources of proteins.
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As crazy as it seems, vegetables also are among the best protein sources for vegans and vegetarians. Green leafy ones, while not offering as much proteins as legumes and nuts, are also packed with proteins and heart healthy fiber, such as broccoli and with one cup of raw spinach having as much proteins as a boiled egg. Other vegetables include artichokes, which contain the highest proteins among them along with antioxidants, and tomatoes which as well have benefits of potassium which is necessary for heart health and aiding in tissue repair.
♦ Milk and Eggs
Milk and eggs also offer great sources of proteins. With milk there’s nondairy milk such as soy milk, almond and rice milk. Dairy milk also offers as much as 8 grams per cup, when the milk is organic and from well fed cows. Eggs are great sources of protein with one egg containing about 6 grams. This protein works well in fueling muscles and boosting one’s metabolism. Eggs also contain choline which burns fat, as well as aiding in brain health. Fruits also feature in the list, being led by guava with 4 grams per cup, and the vitamin c benefit equivalent of 7 oranges.