Being a vegan person, it is not a very easy task to fulfill your daily nutrient requirements especially for protein based diets, which are essential for having a healthy body. Protein is known for its fuel like activities in our body, which is responsible for muscle repair & its growth too. You might have noticed that many gym goers prefer to have protein shake after finishing their heavy workout.
Most common source of protein is meat, however for vegan people it’s a strict no- no. So they need to think of creative ways to fulfill their protein requirement.
Following options will help you to get your protein content& fulfill your daily requirements.
Quinoa:
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Quinoa is an excellent source of vegan protein. You can have 4.4 grams of protein in 100 grams of quinoa. These are also quite popular as a substitute for rice or you can add them in your salad or even in your soup too. This rich supplier of lysine can help in developing new tissues in human body.
Hemp Seeds:
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Hemp seeds are able to provide almost 10.3 grams of protein for every one ounce. It’s also quite popular for its magnesium, zinc, omega-6 fatty acids (able to reduce cholesterol level) & iron sources. You can make flour out of these seeds & have it with your cereals or even you can add it in your smoothies or use that flour for baking purpose. The protein content of the seeds give the calories that you get from consuming these seeds.
Spirulina:
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If you really want to have a great source of protein then spirulina is the perfect choice for you. You can have upto fifty seven grams of protein in hundred grams of spirulina. It’s also a rich provider of iron, thiamin, riboflavin, calcium, phosphorus, magnesium & vitamins like K, C, A, E. A single teaspoon daily is able to fulfill 80% of your daily iron requirement & 4 grams of protein requirement. Though the thought of consuming spirulina doesn’t appear very exciting to you, however you can add them in your smoothie & easily can have them without noticing them.
Lentils:
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As per The U.S. Department of Agriculture’s National Nutrient Database for Standard Reference reports, you can get seventeen grams of protein from a cup of cooked lentils. However lentils are not considered as a complete source of protein, because they don’t have those nine necessary amino acids. On the other hand sprouted lentils can provide complete protein according to your requirement.
Broccoli:
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Broccoli usually contains higher amounts of protein than beef has. Broccoli is also a good source of various other nutrients like vitamin B6, amino acids, fiber. It’s also consider as one of the best veggies, which can fight cancer. You can have it raw, boiled or even make a curry out of it.
Peanut Butter:
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Though peanut butter is a good source of protein (twenty grams of protein in every hundred grams), however it has quite a lot of fat too, so it can be a reason of gaining weight too. Consuming it in limited quantities is good, but make sure you are not having too much of it. You can have this spread on an apple lice, with a whole grain bread, with a celery stick etc.
Soybeans:
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Soybean is a very popular substitute for meat among vegetarian people, because of its ability to carry all of the required 9 amino acids, which our body can’t create on its own. From every hundred grams of soybean you can get seventeen grams of protein.
Sunflower Seeds:
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It’s also quite popular as a super food. To fulfill your protein requirement sunflower seeds are a good option too. They are able to provide you twenty one grams of protein for every hundred grams. These seeds are also known for its capability to lower the cholesterol level.
Chickpeas:
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A rich supplier of protein & amino acids, it’s a great option for making salads, or even you can simply boil them & mix them with other ingredients. Hummus is a very popular dip made with chickpeas. It can be used as a topping you can serve in your party too. Every 100 grams of chickpeas have 61 grams of carbohydrates, 19 grams of protein and 6 grams of fat.
Nuts:
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Nuts are something which are considered as a rescue for vegetarian people. Nuts like walnuts, cashews, almonds etc.are not just a supplier of good fat, they are also popular for their protein source as well.
Tofu:
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Tofu is another popular vegetarian protein source. It can also fulfill other nutritional requirement of human body too. You can make several tasty meals with this soft textured ingredient.
Sprouted Grains:
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Along with beta carotene & vitamin C sprouted grains are a good supplier of protein too, which can contribute in fulfilling your daily protein needs.
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