1. Health & Lifestyle

7 Easily Available Protein Rich Food For Vegetarians

Shikha Parewa
Shikha Parewa
Soya
Healthy Food

In today’s busy life, it is very important to maintain good health so that we can face our daily life challenges and struggles. Only a health body and a healthy mind can work efficiently and effectively hence we should never take it lightly. It is very important for us to include healthy food especially protein rich food material in our daily life.

Why do we need protein?

  • It helps in reducing appetite and hunger levels. Helps to eat fewer calories. This is due to improved function of weight-regulating hormones.

  • It helps in increasing muscle mass and strength. Protein promotes muscle growth.

  • It is beneficial for bones. If you are taking sufficient amount of protein then there will be lower risk of osteoporosis and fractures.

  • It helps in boosting metabolism and increases fat burning. A sufficient amount of protein helps in burning more calories throughout the day.

  • It controls high blood pressure. High blood pressure can cause strokes, heart attacks and chronic kidney disease.

  • It helps in managing weight. Protein helps in weight Do you know you can eat pulses for weight loss?

We can obtain a very good amount of protein from not only non-vegetarian food but also from vegetarian food. Yes, there are a number of food items from which we can provide our body a good amount of protein without preferring non vegetarian food items. Some of them are mentioned in below:

Legumes:

Kidney beans, black beans, chickpeas etc are examples of legumes. They are considered as powerhouses of protein and, along with that, it includes many other elements and minerals that maintain our health. On the other hand, these legumes help in maintaining cholesterol level.

Nuts:

Nuts are considered very powerful food. People who want to follow a good vegetarian protein diet can add different types of nuts in their daily diet. Almonds and cashew nuts are one of those nuts which people generally prefer for the healthy body and mind. These nuts are also a rich source of dietary fibre and vitamin E.

Green Peas:

Green peas are also rich source of protein along with vitamins A, K and C. Green peas include high quantity of fibre too. Generally, a cup full of green peas gives 9 gram of protein.

Quinoa:

Quinoa is preferred for its property of low in fat and high in protein. It is ideal food for those who are suffering from diabetes as it gives around 9 gram of protein in each cup. It also includes a good quality of complex carbohydrates, high in dietary fibre and many other minerals.

Oats:

Oats are most commonly preferred for its soluble fibre and protein. It is helpful in curing heart diseases and maintaining cholesterol level. Its small cup provides around 6 gram of protein. It is recommended to avoid spices as it will not be a healthy start

Chia Seeds:

Chia seeds are also considered as a superfood provided they are consumed in organic form. Along with protein they are also good source of calcium, magnesium and iron.  

High Protein Vegetables:

Generally vegetables are good source of vitamins and minerals. They are not that much good source of protein. But some are high protein vegetables like spinach, potatoes, asparagus etc. we can get a decent amount of protein from these vegetables.

People who are vegetarian can add these food items in their daily life because sufficient amount of protein is mandatory for a healthy life. Protein deficiency can cause slow growth in children, anaemia, oedema and many other health related issues. Whether someone is vegetarian or non-vegetarian, protein is an integral part of a healthy life.

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