01) Vegetable sources of protein
Protein is a macronutrient and also it is a lot essential for building muscle mass. It makes near to about 15 percent of the body weight of a person. Chemically, proteins are made up of the amino acids, which are the compounds and that is made of carbon, hydrogen, nitrogen, oxygen, or sulfur. Amino acids are the building blocks of protein, and proteins are the building blocks of muscle size. We need protein in our diet to build and repair body tissues, to make enzymes, hormones, and to be used as essential nutrients for bones, blood, skin, cartilage and muscles. Protein is also essential for the growth and development of children, adolescents, and pregnant women.
Although the common view is that protein it’s sources which are found mainly in non-vegetarian foods, this is not the case. There are many sources of vegetable protein as well. Here are 8 of the sources.
A cup of 240 ml lentils contains 18 grams of protein. Lenses can be used in a variety of ways, including salads, soups and dals. The lentils also contain the right amount of digested carbs, and one cup can provide about 50% of the recommended daily dietary fiber. Also, lentils are rich in folate, manganese and iron.
Peanuts are rich sources in protein, healthy fats, and can improve heart health. They contain about 20.5 g of protein per 1/2 cup. Peanuts are also a good source of protein. 1 tablespoon 3.6 gm. protein. Therefore, peanut butter sandwiches are a healthy and complete protein snack.
04) Chickpeas and beans
Chickpeas, kidney beans, black beans and many other types of beans are rich in protein. Beans and chickpeas both contains near to about 15 grams of protein per 240 ml cup. It is also a major source of complex carbs, fiber, iron, folate, phosphorus, potassium and manganese.
Almonds provide 16.5 g of protein per 1/2 cup. They lower bad cholesterol and are rich in vitamin E, magnesium, and potassium, which help oxygen and nutrients to flow freely in the blood.
Although not known as other seeds, hempseed contains 10 grams of protein per 28 grams. Interestingly, that is 50% more than chia seeds and flaxseeds! It is also a good source of omega-3 and omega-6 fatty acids and contains the right amount of magnesium, iron, calcium, zinc and selenium.
Quinoa has a high protein content and 240 ml of it contains 8 gm. protein. It is also rich in other nutrients, including magnesium, iron, fiber and manganese. Quinoa can also be used in pasta, soups and even in stews. It can also be sprinkled on a salad or eaten as a main course.
08) Vegetables rich in protein
Many dark green vegetables and vegetables, contain protein. Examples include broccoli, kale, mushrooms etc. When combined with other protein-rich foods, these vegetables can be eaten as a protein-rich diet.
09) Black rice
Wild rice contains near to about 1.5 times more protein than the other types of long grain rice which are available in the market, including the brown rice and basmati. One cup which is around to 240 provides 7 grams of protein, in addition to the right amount of fiber, manganese, magnesium, copper, phosphorus and B vitamins.