Health is wealth, we have often heard this statement. And if you want to achieve this wealth you have to fulfill the needs of nutrition in your body. Protein has always been the cornerstone of a healthy body whether we are talking in terms of fitness enthusiasts, athletes or just a normal human being who is concerned about his/her health. When a person is talking about their protein intake they talk about non veg or other protein source which cannot be consumed by everyone. But how to manage your protein intake if you are vegetarian or vegan.We have answers to these questions.
Here, we came with not only one option but several vegetarian as well as vegan options and protein rich options. We have taken the ideas and inspiration from the platform Wellhealthorganic.com:vegetarian protein sources to improve your knowledge about vegetarian protein sources. Let’s explore what a vegan and vegetarian should have to fulfill their protein intake.
Understanding Wellhealthorganic.com:Vegetarian Protein Sources
Wellhealth organic is a blogging platform which handles several topics about life tips and tricks. It has a range of blogs on health relatable topics in which wellhealth.com: vegetarian protein is one of them. Where they have touched the options of vegetarian protein sources. Here we are going on a deeper note and explaining to our readers the whole concept and variety of options.
Importance of Protein Sources
First we would provide a crisp note on the importance of protein and you can understand why this is crucial for your body.
- Muscle Building and Repair: Those who are engaged in body building and regular exercise protein is a must. It helps in building your muscles alongside repair the malfunctions.
- Hormone Production: Hormone production regulates several body functions, and it is one of the factors which need proper protein intake.
- Immune Function: Protein creates antibodies which helps to fight diseases.
- Energy Source: Protein is a nutrition which can be converted into glucose. It is one of the secondary energy sources for your body.
Common Myths About Vegetarian Protein
There are common myths and misinterpretations that to consume proper protein you need to have non vegetarian options but in reality this is not the case. Honestly we have to agree on the fact that plant based proteins lack complete protein, as it has less amino acids. But, with a variety of diets you can fulfill your intake with vegetarian options.
There is also a myth that vegetarian people must have to take protein supplements to complete the intake. But you can fulfill it without any artificial supplements. Just go with the right options.
Non Vegetarian Options Which Rules
The options which are always considered best for protein intake. These are actually the best ways to fulfill protein needs as these are all high protein sources.
- Chicken
- Salmon
- Fish
- Eggs
- Crabs
- Ham
- Beef
- Pork
Top Vegetarian Protein Sources
- Legumes
Beans, Lentils and Chickpeas: beans, lentils, chickpeas or other legumes offer a substantial amount of protein. These ingredients are rich in fiber and easy to digest. You can use it in salads, curries and soups.
Nutritional benefits to your body
- High fiber
- Iron
- Low fat
- Tofu and Tempeh
Soya products are an excellent option to fulfill the need of protein into your body. It is made from soybean curd and fermented soybean. It can be used in salads and various dishes with tasty spices.
Nutritional benefits to your body:
- Rich in calcium and iron
- Have amino acids
- Low calorie and carbs
- Quinoa and Amaranth
Plant based rich protein sources. It was also mentioned by Bollywood actress Anushka Sharma in an interview that she uses these ingredients for her chapatis instead of Whole wheat flour. It is a great option for those who have gluten intolerance.
Nutritional Benefits to your body:
- Rich fiber
- Antioxidants
- Rich in magnesium and phosphorus
- Nuts and Seeds
This option not only fulfills protein needs so, is rich in fats, vitamins and fibers. It can be a little roasted and used for snacking. Furthermore, and it can also be used in desserts and shakes.
Nutritional benefit for your body:
- Rich in omega 3
- High fiber
- antioxidants
- Greek Yogurt
So, it is thicker as well as a creamier version of your regular yogurt which is rich in protein. You can use it in your salad dressing, savory dishes, and it can be taken with some additional flavors.
Nutritional benefits to your body
- High calcium
- Probiotics
- Low carbs
- Cottage cheese
Cottage cheese is a low calorie protein option for vegetarians. It can be helpful if you are thinking of losing weight. It can be eaten in its natural foem or you can make several dishes out of it like it can be added into your sandwiches or you can just simply saute it and have it.
Nutritional benefit for your body:
- HIgh calcium and phosphorus
- Low fat and calorie
- Contain casein
- Seitan
It is made from gluten which is also known as wheat meat. The texture and chewiness of seitan is exactly like meat. It can be used in curries, or just saute or fry it.
Nutrition benefit for your body:
- Low in fat and carbs
- Rick in selenium
- Hemp Seeds
These seeds are magic for your body. It has a nutty flavor which fulfills omega 3 and omega 6 needs. You can use it to sprinkle over your desserts and yogurt.
Nutritional benefits for your body:
- All essential amino acids
- Rich in healthy fats
- Rich in magnesium and zinc
How Much Protein Do You Really Need?
Isn’t it an important question to consider that actually how much protein a human body needs? Ensure that you are consuming the protein ingredients in the right amount, because only then you will be able to get good results. So the recommended dietary allowance of protein should be 0.8 grams per kg of your body weight. If your body weight is 60 kgs it should calculated like 60*0.8 gm, which will be equal to 48 grams. So, if you are 60 kgs then the ideal amount for your protein intake in a day should be 48 grams. You can calculate this as per your body weight.
There are some different cases in which a human body needs extra care and nutrition’s. If you are physically active and trying to build muscles or pregnant you may need extra protein.
Conclusion
This blog tries to prove that if you are vegetarian or have decided to turn vegetarian, you don’t have to sacrifice protein. Traits true that managing your protein intake with the non veg substitutes is quite easier. But it is not impossible to the vegetarians to complete their protein intake. Wellhealthorganic.com:vegetarian protein sources proves this point and we have provided you with a range of wider options so you can stick to your healthy diet. This vegetarian and vegan options helps you to easily meet your protein needs while enjoying delicious mouth watering yet nutritious food.
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