Proteins are not a magic nutrient, these are bodybuilding sources that need an inclusion diet. These muscle-building blocks are a biochemical reaction that provide structural support for tissues. While they facilitate nutrient transportation between cells, they also work to defend against pathogens and regulate growth and metabolism. This makes considering vegetarian protein sources for a fulfilling meal important. Through this blog, we covered the necessary protein sources that cover the importance of protein intake in the body.
The Need For Protein
Listed below are a few reasons you cannot miss on proteins:
- Immunity Boost: Having protein regularly supports the production and repair of tissues, while boosting immunity.
- Muscle Development: Taking protein increases muscle protein synthesis which increases muscle strength and size.
- Metabolism Enhancer: Protein diet helps with increasing muscle mass and metabolism, resulting in weight lose.
- Age Support: A good protein intake can help reduce muscle loss caused by age and other health problems, while maintaining the health of your joints.
Protein Deficiency
Listed below are a few effects that protein deficiency can pose to your body:
- Muscle Growth and Impact: A protein lack in the body may cause muscle loss and slow growth.
- Poor Wound Healing: The protein shortage in the body can reduce the production of collagen, resulting in a poor healing wound and a delayed recovery.
- Nutritional Diseases: We can mainly witness Kwashiorkor and Marasmus in children.
- Sarcopenia: A condition of loss of strength and mass in the skeletal muscles can occur due to protein lack.
- Protein Energy Malnutrition: A common condition in India with significant impact on child health. This leads to high rates for stunting, weight loss, and more.
Vegetarian Protein Sources
Mentioned below are the top ingredients that contain a good protein sources:
1. Nuts and Seeds
| Almonds & Cashews | Essential for a plant-based lifestyle. You add them as a garnish or blend them with sauces, dips and more. |
| Peanuts & Walnuts | It Is great as a snack and people love adding them to homemade trail mix or crackers. |
| Hemp Seeds | You can sprinkle these on anything. You can make hemp milk by blending them with water. |
| Chia and Flax Seeds | Their gelling qualities make them a wonderful way to thicken porridge, oats and baked goods. |
| Pepitas and Pumpkin Seeds | People love them on salad, especially when roasted for two minutes in a pan. |
2. Soy-Based Protein
| Tempeh | Made of fermented soybeans and are less processed. |
| Soy Crumbles | Also called textured soy proteins or soya chunks, made with just one ingredient: defatted soybean flour. They have a meaty texture, and are good for various dishes. |
| Tofu | The versatility of tofu makes it a popular protein source. People usually marinate, bake or pan-fry tofu. By giving it various shapes and sizes, you can create numerous dishes with tofu. |
| Edamame Beans | You can either eat the edamame beans steamed or straight out of the pods. You can buy frozen shelled edamame beans at most supermarkets and use them in salads and bowls. |
| Soy Milk | This source contains the highest amount of protein of all the alternatives to dairy milk. |
3. Legumes
| Green Lentils | French green lentils contain more protein than other beans. People often use them in summer salads and winter stews. |
| Red Lentils | A wonderful base for curries, stews and dals, these lentils are a fantastic way to boost the protein content in any dish. |
| White Beans | These are versatile and you can blend them with spices and oil to make a sauce or stir them directly into a stew. |
| Black Beans & Kidney Beans | Majorly used in Mexican dishes and add a perfect protein source. |
| Chickpeas | Another great vegetarian protein source. Roast them in the oven to add some crunch. |
- Grains and pseudograins
| Rolled oats | A breakfast staple that will keep you full and satisfied for hours. |
| Wild Rice | A good alternative to plain rice with a good protein content. |
| Buckwheat Groats | Another source that tastes amazing and a great addition to salads and a crunchy topping. |
| Millet | A gluten-free grain that contains the same amount of protein as wheat couscous. |
| Quinoa | An outstanding base for making salad bowls. |
Other Protein Rich Vegetarian Sources
- Barley: Whole grains like barley are a high-protein grain often used as a topping for salads or an ingredient in soups. It is low in fat content and people often substitute Barley for rice due to its low calorie content.
- Amaranth: This is a delicious grain full of starchy goodness. However, not as popular, but just as nutritious, as other grains like rice or quinoa. Some describe the texture and taste as sticky.
- Spirulina Powder: Loaded with nutrition, spirulina protein powder has the highest protein quantities. However, it is difficult to consume in one go; you can easily take a few spirulina spoons daily as it is a great addition to smoothies, juices and more.
Protein Rich Food Benefits
Listed below are a few benefits that your body can derive by consuming the vegetarian protein sources:
- Repair: An accurate protein content in the body maintains and repairs the skin, hair, bones.
- Hormones: The body’s organs and cells can communicate through proteins.
- Enzymes: Most enzymes are proteins that perform millions of chemical reactions in the body.
- Storage: Some proteins help deliver essential chemicals to the correct locations.
- Bone Strength: An apt consumption of protein can strengthen the bones.
- Wound healing: A diet rich in protein can help heal wounds faster after an injury or surgery.
Wrapping Up!
We tried our best to cover everything about the top protein sources in the vegetarian category in this blog piece. We covered detailed insights on the importance of consuming proteins, including the effects that it can pose if a human body lacks proteins. Through the vegetarian protein sources we mentioned above, you can help meet your daily nutritional needs, and have an improved overall health and energy levels.