Best Protein Sources for Vegetarians

Best Protein Sources for Vegetarians

Proteins are an important part of your everyday meals. They help your tissue regenerate and they offer your body the proper fuel to function. According to research, women need a minimum of 46 grams of protein while men need at least 56. Usually you get your proteins from fish, eggs, dairy products and meat. However, for vegan or vegetarian people, things are a bit more complicated. In order to help them out, we made the following article. Here are the best protein sources for you:

Best Protein Sources for Vegetariansvegan protein sources

Lentils. Belonging to the legume family, they come in many different sizes and shapes. Unfortunately, lentils do not have all nine essential amino acids but they are still a good protein source. By eating lentils you reduce your risk of heart disease, keep your digestive system healthy and get energy for the whole day.

Kidney beans. Just a single cup of them can offer you 15 grams of protein. Kidney beans contain all nine essential amino acids and are also a good source of fiber. Moreover, they are low in fat and cholesterol too. Before cooking them, soak them in water for several hours after which you can boil them.

Tofu. You can get most of your calcium, iron, copper zinc and vitamin B1 from tofu. It has a neutral flavor and tends to assimilate the taste of whatever you chose to mix it with. Tofu is one of the best protein sources and its also very versatile. Use it for soups, desserts, baking, frying or salads.

Best Protein Sources for Vegetarians

Quinoa. This is one of the protein sources that has lots of health benefits. A single cup of cooked quinoa offers you 8.14 grams of protein. It also has folate, phosphorous, magnesium, iron and lots of fiber. To cook it you need two parts water to one part of quinoa and you can put it on low heat for 15 minutes.

Green peas. Containing potassium, fiber, iron, zinc and magnesium peas a great protein sources. You can add them to soups, stews, salads or casseroles. They help in preventing arthritic, type II diabetes and various heart diseases.

All in all, these are the best non-animal protein sources for vegetarians. By adopting this type of diet you can avoid lots of high saturated fats and prevent having high cholesterol.


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