Protein is one of the powerful nutrients that our body requires to function. This key nutrient ensures a good development of muscles and building of the body’s stamina. When we think about the sources of protein, meat products come to our minds at the very first instance. Such products are known to supply a high amount of protein but what about those who don’t take non-vegetarian food products. They can turn towards some meatless items. Research studies have found that some vegetarian food items are there to cater the need of protein and you can make them a part of your regular diet.
Let’s see some of those meatless food products that contain a high amount of protein.
Peanuts can be differentiated from other nuts because of the high content of protein. It’s one-ounce of serving supplies about 8 grams of protein. Peanuts are also abundant in other vitamins including thiamin, riboflavin, niacin, folate, choline, pantothenic acid, Vitamin B6 and Vitamin E. In addition, there are various minerals available in peanuts that include magnesium, zinc, manganese, selenium, iron, copper, phosphorous, and potassium. So, you can eat food products made from peanuts to ensure you get the maximum amount of protein, minerals, and vitamins to take care of your body organs.
Soy milk is a fine natural source of protein that your body requires. Experts find it a perfect liquid that supplies both protein and calcium needed to make a healthy body. Soy milk is a non-dairy and meatless product that you can freely take with some added sugar. It is a healthy beverage choice fortified with vitamin D and calcium to become a good substitute for cow’s milk. Since soy milk is lactose-free, both children and adults can take it regularly to improve the metabolism.
Lentils are a natural source of nutritious components including minerals, protein, and fiber. Just half cup of green lentils provides about 12 grams of protein. There are a variety of lentils that you can take in a little amount to fulfill the requirement of protein, fiber, folate and manganese in your body. They are easy to prepare and one can access them at an affordable price.
Quinoa seeds are super grain for supplying various nutrients including protein and iron. It is also a potential source of amino acids. About 8 grams of protein is provided by a cup of cooked quinoa. Also, it contains about twice as much fiber as most of the other natural grains. People suffering from high blood pressure and diabetes can take quinoa regularly to control such health conditions. It has everything to become a perfect replacement for protein-rich meat products.
Just a quarter cup of pumpkin seeds can supply up to eight grams of protein. In addition, it contains other nutrients including fats, iron, and omega-3 to improve the immunity of your body. You can take pumpkin seeds with different green vegetables or make its salad or even mix with oatmeal to make a healthy diet.
Oats and Oatmeal
Oats give you a delicious option to add protein to your diet. Only a cup of oatmeal can provide about 6 grams of protein. Some other nutritious elements of this super food include zinc, phosphorus, iron, folate, and magnesium. The high-quality protein present in oatmeal makes is a fine non-vegetarian food choice.
Nuts and seeds are a great source of protein as well as fiber, calcium, iron, magnesium, phosphorus, B vitamins, and other useful minerals. They have a lot of antioxidants to improve metabolism and their plant components can make your body healthy and strong. You can take a variety of nuts at breakfast and lunch to ensure a good supply of protein to your body. Therefore, you need not take meat products to fulfill the requirement of protein.