Veganism is becoming a popular trend for so many reasons.
Vegetarians are those who don’t eat food obtained from animals.
Vegans are those who boycott any kind of product from animals, including food, clothing, shoes and anything else.
Vegetarians are more in number around the globe.
Reason is that eating food obtained from vegetables and various plants is considered healthier.
Vegetarians, don’t eat dairy products, hence they need to rely on vegetables for protein too.
Many people raise eyebrows on how vegetables can fulfil the protein needs of a body.
Well, vegies never lag behind when it comes to offering protein and other minerals.
Below is the list of protein sources for vegans and vegetarians :
– 8 Legumes
Legumes commonly known as beans are a nutrition rich plant source.
Apart from protein, they are rich in minerals, including iron, zinc, calcium, pholate, phosphorus, selenium and potassium.
They are also a great source of soluble fibre as well.
Good aspect of legumes is that they come in huge variety; hence there are no protein limitations.
Famous kinds of legumes include soybeans, red beans, navy beans, black eyed peas, kidney beans, garbanzo beans, black turtle beans, mung beans and green peas.
For instance the most common bean that people love to eat is the peanut; it is consumed in the form of peanuts butter.
Not everyone knows that peanut is also a type of beans.
– 7 Hemp Seeds
Hemp is already making headlines for its marvellous health benefits.
Hemp seeds are a food that every vegetarian must try to replenish the body’s protein requirements.
They contain 9 essential amino acids and 20 others.
Amino acids are the building blocks of protein, which in turn builds the muscles.
In this way, hemp seeds serve as complete protein source obtained from any herb.
One can use hemp seed by simply tossing them on salads or making them a part of the sauces.
Hemp oil also offers cure against many diseases and boosts the functionality of immune system.
– 6 Nuts are best protein sources for vegans and vegetarians
Nuts are the best protein source.
The most common and delicious varieties include, almonds, walnuts, cashew nuts and pistachios.
One serving of almonds contains 6gm of protein while that of walnuts consists of 4.5gm of protein.
Apart from fulfilling protein needs of the body, nuts contain iron, manganese, vitamin B6, zinc, riboflavin, phosphorus, potassium and other minerals in abundance.
– 5 Chickpeas
Chickpeas serve as a tasty alternate of the protein. They contain almost 7.5 grams of protein.
There is a variety of ways to eat them.
One can use them to make humus, consumer them as salad or fry them for better taste.
Good aspect of chickpeas is that they are low caloric food.
If someone has a taste for spice, then chickpeas are the best option.
With little sprinkling of chillies, they prove to be more than delicious.
– 4 Quinoa
Quinoa grains are one of the most popular sources of plant protein.
They contain nine amino acids which are essential for building the body.
One cup serving of Quinoa contains 8 gm or protein.
It is the perfect food for summers as well as winters.
One can use it as salad or a cereal breakfast.
Eminent attribute of Quinoa that makes it much popular is that it doesn’t add to the weight and just contributes the required amino acids.
– 3 Peas
Peas are a part of the legume family; there special properties make them worthy of special mention.
Apart from being a rich source of protein, peas are the most delicious as well.
They can be used as curry, salads, with rice and snacks in their processed form.
Body builders and fitness enthusiasts eat peas during their diet conscious regime.
Peas don’t have any GMO, they are rich in branch chained amino acids and glutamine.
They are also allergen friendly.
– 2 Spinach
Multiple health benefits of spinach are not a secret any more.
The green leafy plant is a rich source of Iron.
Very less people know that spinach offers a good quantity of protein as well.
A standard serving of properly cooked spinach provides 5 gm of the protein.
Spinach is rich in vitamin A and Vitamin C.
Hence, it acts as a complete nourishment package.
Additionally, it contains vitamin K, which improves the bones health.
– 1 Chia Seeds
Chia seeds are protein rich grains that often act as the great source of energy.
They are also a source of omega fats, vitamin B1, Vitamin B2, Vitamin B3, Zinc, phosphorus, potassium, manganese and magnesium.
Chia also has antioxidants that bind with free radicals and make a body purge of toxins.
It is also used as a super food, for its energy boosting and weight loss properties.