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Would You Want To Find Out What Are Great Resource Of Protein For Vegans?
Proteins are the essential building blocks for tissues, muscles, cartilage enzymes and hormones. Therefore, it's definitely important for every individual to get sufficient protein from his or her diets. However, a common misconception that exists amongst people is that Vegan or Vegetarian diet lacks protein, because of which vegetarians need to consume protein supplements to satisfy their body's protein needs.
The truth of the matter is that vegetarian diet is quite rich in protein. From vegetables to fruits to nuts, there are ample vegan protein sources that can provide the right amount of protein necessary for the physiological procedures.
Let's take a look at some of the richest and best vegetarian sources for protein:
* Soy - Soy or Soybeans are a great protein source that can be found in various foods such peanut butter and soy milk. Research shows that simply 1 cup of soybean can provide up to 29 grams of protein, which is at par with that of chicken breast (a non-vegetarian protein source). Soybean also helps in preserving the calcium content in the body, tones up the bones, and reduces the LDL 'bad' cholesterol levels in the blood. Fermented soy is best and includes miso, tempeh, and natto (fermented soybeans). Consume soy in moderation as the estrogen-mimicking compounds can have a negative effect if over consumed.
* Tofu - Tofu actually is a derivative of Soy, and is generally called as the 'Soy Curd'. It consists of 9 of the essential amino acids, making it an excellent protein source for the vegetarians. It can be used in many forms - marinated, sauteed, or pureed. Tofu is also a rich source of calcium, and is particularly beneficial for growing children. For those who are allergic to dairy products, Tofu can be an option to satisfy their calcium and protein requirements.
* Lentils - A common and rich source of protein are various types of lentils. Daily intake of two cups of lentils provides adequate protein for healthy muscle development in kids and adults. Lentils are also rich in minerals. Since lentils are widely grown throughout the world, they're relatively an inexpensive and easily available proteins source that you have to add to your daily diet. It is possible to cook lentils alone, or add them to soups and stews.
* Red Kidney Beans - A delicious variety of beans that you can add to a variety of dishes are the red kidney beans. A cup of red kidney beans can supply up to 15 grams of protein, and many other nutrients as well. You can eat them as a side dish, or try out various recipes with this flexible variety of beans. Almost all types of beans such as the chickpeas, black beans etc are rich sources of protein, and you should make it a point to include these in your diet.
* Cheese - RAW, ORGANIC cheese in all its forms whether goat, ricotta or regular cottage cheese, is a very great source of protein. You can add them to your salads, lasagna, or simply layer your sandwiches with it. Just one cup of cheese can provide up to 28 grams of protein, and if you are on a diet, try the low-fat variety.
* Yogurt - For a great meat-free protein source, there can be practically nothing better than yogurt. Besides providing good amount of Vitamin D and calcium, yogurt also satisfies your body's protein requirements with ease. Having a bowl of yogurt with your meals can improve digestion, strengthen your bones, kill fungal and yeast infections and help in building muscles and tissues. Yogurt also keeps you feeling full for lengthier hours and can help you in losing weight.
* Seitan: Also known as the vegetarian 'Wheat Meat', Seitan is mostly found in Asian and Buddhist cooking. It's derived from the gluten of wheat, and is commonly used in various recipes as a replacement for meat. Seitan is an excellent source of protein, but in case you are sensitive to gluten or wheat, then this is not for you. You can mix Seitan with stews and soups or add it to various dishes that require a thick texture.
* Spirulina - Spirulina is considered as the 'wonder food' by health because of the unlimited number of nutrients it contains. Spirulina, basically, is a form of blue-green algae, discovered in both sea and fresh waters. It contains unusually high amounts of protein, unmatched by even the best non-vegetarian protein foods. Experts suggest Spirulina for various reasons - apart from being a complete protein source with all the essential amino acids, it also contains Vitamins D, B, C, A, and E, minerals such as calcium, potassium and zinc and essential fatty acids.
* Seeds - Seeds such as hemp seeds, Sunflower seeds etc are other abundant sources of protein that vegetarians can consume. While these might appear small, they have loads of nutrients packed within them. Hemp seeds contain up to 34.6 grams of protein, along with all the 22 amino acids. Hemp seeds, flax seeds, sunflower seeds are likewise really rich in Vitamins, minerals, antioxidants and omega 3 fatty acids. You can use these in the powdered form - just sprinkle them on your salads or side dishes and enjoy great flavor in addition to high quality nutrition.
* Nuts - An important source of nutrition for thousands of years, these crunchy snacks are a rich source of protein also. You can eat them as a snack, add them to side dishes, or simply sprinkle over salads. All types of nuts including hazelnuts, walnuts, peanuts, Brazil nuts, almonds etc are packed with nutrition. They are full of fiber, phytonutrients, Vitamin E and antioxidants. However, nuts are also really calorie-dense, so go easy on them.
According to health experts, on an average each individual should consume up to 40 grams of protein per 100 pounds of body weight. The above-mentioned Vegetarian sources of Protein can easily fulfill these needs and promote healthy muscular development in adults and children.
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