Protein is vital for good health. This macronutrient contains amino acids which help the bones and tissues to develop. These amino acids are the building blocks which make up protein.
Throughout existence, the human body protein is constantly replaced and repaired and this process requires a continuous supply of amino acids.
To keep up with the body’s amino acid requirements, food sources rich in protein must be a good part of the diet.
Proteins not only help in repairing worn-out tissues but also perform other essential functions in the body, such as essential support. Proteins support muscle contraction and movement as well as the production of antibodies to support immune functions. While it is true that enormous amount of protein can be found in foods like chicken, meat, and pork, vegetarians who do not eat these foods do not need to despair as proteins exist in plant-based foods as well.
A vegetarian is a person who does not eat meat or fish, and sometimes other animal products, especially for moral, religious, or health reasons. Vegetarians too can have their share of foods rich in protein and some of these foods are listed below:
- Soy products
Soy products such as soybeans powder, soymilk and tofu are rich in protein. Tofu contains proteins as well as vitamins and calcium and essential daily nutrient. Tofu and soy milk contain 10 grams and 7 grams of protein in a cup, respectively. Tofu can be added to your cooking menu to make your diet protein-rich.
- Milk
Drinking two glasses of milk per day, one in the morning and one at night, is necessary as it contains an adequate measure of protein content. Other than having protein in it, it additionally has a rich amount of calcium and vitamins. Milk products, such as yoghurt and cheese, contain a lot of proteins too. Greek yoghurt is rich in protein, and combined with nuts will give half a portion of the protein required daily.
- Eggs
Eggs contain 6 grams of protein in a 100-gram serving. This great source of protein can be enjoyed in various ways – boiled, fried, raw and scrambled. Some vegetarians do eat eggs, which is much recommended for increasing the protein requirement in the body.
- Green vegetables
Green, leafy vegetables have the second-highest protein content. Spinach has a lot of proteins and adding it to the eating routine is helpful for all veggie lovers. Broccoli and asparagus can likewise be added to the plate. They have 3.0g and 2.2g of proteins in 100g respectively. So also lentils, which contain 18 grams of protein and can be added to the standard eating regimen. Chickpeas are also rich in protein with 16 grams of protein per 200 grams. Kidney beans and prepared beans are comparably rich in protein and involve 15 grams and 12 grams of proteins in 200 grams respectively.
- Quinoa
Quinoa is considered one of the most nutritious foods and contains a ton of protein in it. One cup of quinoa contains around 185 grams of protein and will also give adequate energy since it involves nine types of amino acids which help in general metabolic activities in the human body. In addition, it contains fibre and is viewed, rightly, as a total protein.
- Almonds and Apricots
Almonds are a very rich source of protein. One cup of almonds can be extremely valuable if you are vegetarian. You can soak almonds in milk during the evening and then have it the following day along with the milk. This gives an incredible measure of energy in the first part of the day. Cashews and walnuts are comparatively rich in protein and can be included in a vegetarian’s list. Also, dry apricots are valuable as they contain a lot of protein.
In conclusion, much care must be taken to ensure that the body gets an adequate supply of protein. It does not matter if you are a vegetarian, there is a place for you at the protein table!
Eneh Veronica Ejembi is a digital content professional and public relations executive.
