5 Vegetable Protein Sources
Health & Beauty / /
Proteins are very important for our body. Because of that, those who are not meat lovers must eat a variety of substitute protein sources to satisfy the body needs.
Meat products contain 9 essential proteins for the organism, so it is suggested for the vegetarians to take as much other protein in their diet as possible. In this case, vegetable sources are what vegetarians and vegans can turn to.
Vegetable sources of proteins include grains and seeds, and we should not forget about the key nutrition of vegetarian diet - soybean. It is a legume that contains all the essential amino acids found in meat products and therefore it is not strange that those who do not eat and do not like meat often consume this ingredient.
Quinoa is a cereal that contains all 9 essential protein amino acids, but apart from the proteins, there is a particular emphasis on lysine which is one of the 9 amino acids and which is extremely important in calcium absorption and collagen production. Quinoa is rich source of vitamins and minerals, such as magnesium, riboflavin, manganese and copper. It is also recommended for people who need to keep a gluten-free diet.
Buckwheat is gluten free grain due to which currently enjoys great popularity and is safe for those who are gluten sensitivities or suffer celiac disease. Studies show that even in high concentrations, buckwheat flour and its purified proteins have no immunologic reactions for patients with celiac disease. In addition to proteins, it is rich in vitamin B, carbohydrates, and nutrients such as potassium, magnesium, phosphorus and manganese.
3. Chia Seeds
Chia seeds are known as super-food, and can be considered as super-source of protein. In two spoons of seeds, there are four grams of protein, and you can prepare them in a variety of dishes, from smoothies, sandwiches to salads. In addition, it ensures slower decomposition of carbohydrates and is therefore recommended to athletes as well as those who want to lose weight.
4. Peanut butter
A spoon of peanut butter has 100 calories, and if you put it on whole wheat bread, or whole grain bread, it's a simple meal that will give you an enviable combination of fiber (2 g per serving) and protein (8 g per serving). This nutrition values will fill you up and keeps you feeling full longer, so you eat less overall. Additionally, a serving of peanut butter contains 208 mg of muscle-friendly potassium, 49 mg of bone-building magnesium, 3 mg of the powerful antioxidant vitamin E and 0.17 mg of immunity-boosting vitamin B6.
Beans are also protein-rich foods, and it is believed that up to 25 g of protein can be found in one cup of beans, depending on its type. You can mix them with rice and so prepare a delicious meal and ensure a recommended dose of proteins.