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Top 10 Protein Sources for Vegetarians

Proteins provide the body instant energy. These act like building blocks of the life, and come from different sources. Proteins are made up of amino acids. Men, women, and children, all need to have proteins to stay fit and active. Do you want to know the top 10 protein sources for vegetarians? Here is an interesting list!

Protein Sources for Vegetarians

10. Lentils

Lentils are a good alternative of animal sources of proteins. These are easy to digest. You should take one or two cups of lentils every day. Studies prove that one cup of boiled lentils has 20 grams of proteins. Apart from this, these contain fiber, iron, potassium, phosphorous, zinc, folate and niacin.

Lentils

9. Edamame

Edamame can be directly obtained from young soybean. It is a useful soy product which has lots of proteins, and is meant to provide the body with enough energy for the whole day’s work. One cup of cooked edamame contains 17 grams of protein. It also has fibers, iron, calcium, zinc, copper, potassium, magnesium, vitamins C and K.

Edamame

8. Kidney Beans

Kidney beans’ one boiled cup has 15 grams of proteins. Kidney beans are a good substitute of animal-based protein sources. It is also rich in folate, magnesium, potassium, zinc and vitamins K and B6. Kidney beans can be made a part of your soups, salads, and yogurt. It tastes very well.

Kidney Beans

7. Tofu

Tofu (bean curd) is a great soymilk product. a cup of tofu can give you 12 grams of proteins. It has all essential amino acids, calcium and iron to make you energetic. Tofu is obtained from processed and drained soymilk. With it, you can lower the risks of obesity, blood pressure and other health complications.

Tofu

6. Chia Seeds

Chia seeds are another option to obtain proteins. Two teaspoons of this superfood are rich of 9 grams of proteins. The taste of chia seeds is very well. It also contains omega-3 fatty acids, calcium, zinc, manganese, magnesium and phosphorus. Chia seeds are helpful in regulating blood sugar, prevent aging, and keep you energetic.

Chia Seeds

5. Quinoa

Quinoa is yet another non-animal source of proteins. One cup of cooked quinoa contains all nine of the essential amino acids, and has 8.14 grams of proteins. Eat quinoa everyday as it reduces inflammation and minimizes the risks of diabetes, heart diseases, and colon cancer.

Quinoa

4. Soy Milk

Soy milk is one of widely used forms of milk. It is good for those who are lactose intolerant. It is obtained from dried soybeans. This contains proteins, as well as vitamins A, B12 and D. Just two cups of soymilk can give you 16 grams proteins. It regulates blood circulation, and is good for bone health.

Soy Milk

3. Green Peas

Green peas, commonly called peas, are good source of vegetable proteins. These also have fibers, potassium, magnesium, and vitamins. These are low in calories so good for obese individuals. It is versatile in taste, and helps to lower the risks of arthritis and Type 2 diabetes.

Green Peas

2. Peanut Butter

Peanut butter is a favorite of many of us. Isn’t it? A few spoonfuls of peanut butter can give enough proteins. It is also rich in monounsaturated fats, and fibers. It is easy to buy peanut butter from the market. Spread it over your bread in breakfast, and enjoy being healthy.

Peanut Butter

1. Greek Yogurt

Greek yogurt is a significant source of proteins. One cup of Greek yogurt has around 20 grams of proteins. It is a great probiotic food. Greek yogurt, without any doubt, is a nutritious snack. Eat it regularly to maintain healthy digestive system. This also boosts immunity, and aids weight loss.

Greek Yogurt

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