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7 Vegetarian foods rich in protein

7 Vegetarian foods rich in protein

Protein is an essential nutrient for vegetarians as it helps build and repair muscles, bones, skin, and blood. While it can be difficult to get enough protein from a vegetarian diet, there are plenty of vegetarian foods that are rich in protein. Here we will discuss 7 vegetarian foods that are packed with protein and how to include them in your diet.

  1. Beans - Beans are an excellent source of protein and are a great vehicle for many vegetarian meals you can make in your kitchen. The different types of beans include black, pinto, navy, white kidney, cannellini bean, red kidney bean, and many more! Beans lend themselves to a variety of dishes like soups, burgers, casseroles, etc
  2. Cauliflower - Cauliflower is a great vegetarian and vegan substitute for rice or other grains. It has a light flavor and can be used in many different recipes like curries, stir-fried dishes, soups, and more! Clubbed with other ingredients like chickpeas or nuts the nutritional value of cauliflower increases manifold
  3. Chia Seeds - Chia seeds are high in protein and omega 3s that support brain health. They can be added to smoothies, oatmeal, and more! You can find these at most health or specialty food stores. 
  4. Walnuts - Walnuts are a great source of omega-3 fatty acids which are essential for neurotransmitter production and muscle function. Walnuts are wonderful in a salad or a topping for the granola. 
  5. Spinach - Loaded with folate, iron, and vitamins A and K, this leafy green is a must for any diet. It has the highest concentration of spinach per weight of any other fruit or vegetable, and it may help prevent some types of cancer.
  6. Broccoli - This cruciferous veggie is a must-have for anyone looking to maintain good health. It's packed with vitamins A and C, fiber, and may help protect the body from cancer development.
  7. Brussel Sprouts - These green vegetables get their color from the antioxidant beta-carotene, which may fight some types of cancers and promote heart health.

Protein-Rich Food – Vegetarian Diet Plan, Benefits

Eating a vegetarian diet can be an incredibly healthy way to get the protein your body needs. There are many sources of plant-based proteins and a variety of other nutrients that can help keep you healthy and energized. By incorporating various protein-rich foods into your meals, you can easily create delicious and nutritious vegetarian dishes that will provide you with all the essential nutrients your body needs. In this article, we will look at the benefits of eating a vegetarian diet, some Indian recipes that are high in protein, and tips on how to get enough protein in your everyday meals.

Benefits of a Vegetarian Diet

A vegetarian diet is known to have several health benefits, including better heart health and a lower risk of chronic diseases like diabetes and cancer. A vegetarian diet has also been shown to decrease the risk of developing Alzheimer’s disease, as well as cutting your risk for death by over 50%. Vegans are even more likely than vegetarians to live longer than non-vegans.

To get the most out of a vegetarian diet, it's important to keep your daily caloric intake below 1,200.

  • A female who consumes about 2,000 calories per day will have to be careful not to consume more than 1,200 calories from plant-based sources.
  • A male who consumes about 2,500 calories per day will have to be careful not to consume more than 1,600 calories from plant-based sources.
  • A vegetarian who consumes about 2,000 calories per day will have to be careful not to consume more than 1,600 calories from plant-based sources.
  • A vegan who consumes about 2,000 calories per day will have to be careful not to consume more than 2,400 calories from plant-based sources.

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