Protien Sources for Vegetarians

 By Shabnamahsan

Protein is one of the most essential parts of our meal. It is the main substance in body’s tissues & vital organs. It works as building block of muscles. It is essential for repairing & building body tissues. Protein is vital for strong immunity & hormonal system.

One of the myths about our protein is that non vegetarian products are the best source of protein & vegetarian diet doesn't have adequate protein. It's just not true. It's not essential to include animal foods to get enough protein.

Here are some protein options for vegetarians

Soya Products

Soya protein is one of the few plants proteins which contain all of the essential amino acids, making it a complete protein. Soya foods are rich in calcium, potassium, iron & dietary fiber. They are rich in vitamins B1, B2, B6, E and folic acid. It reduces LDL cholesterol and coronary artery disease risk. You can use it in a variety of ways as tofu, soya milk, soya burger, and soya yogurt or soya ice cream.

Beans

Beans are called as "poor man's meat". Beans are quite high in protein & carbohydrate. They are excellent source of both soluble and insoluble fiber. You can get a variety of beans to choose from, so you will never get bored.

Nuts

Nuts are the most delicious form of protein. They contain healthy mono- and polyunsaturated fats which help to lower blood cholesterol and prevent heart disease. They are great source of several vitamins such as B & D, minerals such as magnesium, potassium, iron, potassium, calcium, iron, zinc, fluoride & antioxidants. 

Whole Grains

Whole grains are rich in protein & complex carbohydrates. They are also good source of Vitamin B, minerals & enzymes & lower the risk of many chronic diseases.

Dairy Products

Dairy products like milk, cheese, yogurt etc. are excellent source of Protein & Calcium. Dietary Guidelines for Americans recommends 3 to 4 servings a day of dairy products to get several key nutrients like calcium, , potassium, magnesium and vitamin A, D &  B12. If you take one cup of nonfat yogurt, you will get 17 % of your estimated daily protein intake.

  Protein is a combination of amino acids. In animal food we find all the essential amino acids in one source whereas usually we don’t get all the essential amino acids from one plant protein source. So we have to combine two foods to make complete protein like bean soup & wheat bread, whole grain cracker & peanut or almond butter.