Proteins are significant macro nutrient among all
other macro nutrients that include carbohydrates, fats, dietary fiber
etc. Proteins play major role for up keeping general health, for
maintaining muscle tone, muscle regeneration and for overall body
performance. Diet without proteins attracts many health disorders.
Non-vegetarians get their protein share from animal based foods, such as
mutton, chicken etc.
According to recommendations of USDA, women require as much as 45 grams of protein per day while men require as much as 55 grams of protein per day. But sports personnel and pregnant women may require more than 60 grams of protein per day. Proteins are very much important for muscle building, to strengthen immune system, for proper growth and for well maintenance of circulatory, respiratory systems of the body. Plant based proteins are more beneficial for health than animal based proteins, as it contain low calorific value, less in fat content too.
Here we discuss top sources of protein for vegetarians that include some of the following foods; among whole grains, cereal based foods such as barley and quinoa are top sources for proteins. Just one cup of quinoa gives as much as eighteen grams of protein, but generally quinoa cereal is not available in India as it is mostly cultivated in USA. Barley cereal is easily available in India, which is one of the best sources of protein for vegetarians. Apart from these, whole wheat, brown rice are also good sources of proteins for them.
Seeds and nuts are considered as powerhouses of energy. Among seeds and nuts, walnuts, Brazil nuts, peanuts, almonds, cashew nuts, pistachios, sesame seeds, flax seeds, pumpkin seeds and sun flower seeds are good source of protein for vegetarian. Non-vegetarians also should include these nuts and seeds in their diet for better health. Soya bean products such as soy milk, and recipes made with soya beans provide more proteins. Approximately, one cup of soy milk gives you as much as twenty grams of protein. So, having soy milk every day provides half of the daily requirement of protein.
In sprouts section, legumes, lentils, beans, pinto beans, rajma beans, soya beans are best and top sources of proteins. To meet daily requirement of proteins, it is advised to take some of these sprouts could be added to salads and recipes by Nutritionists. Lentils and beans are also good source of the same. In general, Indian recipes or cuisines include beans and lentils to meet the requirement of proteins. Among vegetables, broccoli and spinach are great source of proteins.
Among dairy products, yogurt is the best source of protein for vegetarians. Yogurt could be easily digested and does not create acidity problems. Another best source is whey proteins, which is by-product of cheese should also be included.
According to recommendations of USDA, women require as much as 45 grams of protein per day while men require as much as 55 grams of protein per day. But sports personnel and pregnant women may require more than 60 grams of protein per day. Proteins are very much important for muscle building, to strengthen immune system, for proper growth and for well maintenance of circulatory, respiratory systems of the body. Plant based proteins are more beneficial for health than animal based proteins, as it contain low calorific value, less in fat content too.
Here we discuss top sources of protein for vegetarians that include some of the following foods; among whole grains, cereal based foods such as barley and quinoa are top sources for proteins. Just one cup of quinoa gives as much as eighteen grams of protein, but generally quinoa cereal is not available in India as it is mostly cultivated in USA. Barley cereal is easily available in India, which is one of the best sources of protein for vegetarians. Apart from these, whole wheat, brown rice are also good sources of proteins for them.
Seeds and nuts are considered as powerhouses of energy. Among seeds and nuts, walnuts, Brazil nuts, peanuts, almonds, cashew nuts, pistachios, sesame seeds, flax seeds, pumpkin seeds and sun flower seeds are good source of protein for vegetarian. Non-vegetarians also should include these nuts and seeds in their diet for better health. Soya bean products such as soy milk, and recipes made with soya beans provide more proteins. Approximately, one cup of soy milk gives you as much as twenty grams of protein. So, having soy milk every day provides half of the daily requirement of protein.
In sprouts section, legumes, lentils, beans, pinto beans, rajma beans, soya beans are best and top sources of proteins. To meet daily requirement of proteins, it is advised to take some of these sprouts could be added to salads and recipes by Nutritionists. Lentils and beans are also good source of the same. In general, Indian recipes or cuisines include beans and lentils to meet the requirement of proteins. Among vegetables, broccoli and spinach are great source of proteins.
Among dairy products, yogurt is the best source of protein for vegetarians. Yogurt could be easily digested and does not create acidity problems. Another best source is whey proteins, which is by-product of cheese should also be included.
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