If you think that meat is the only source of protein, then it is wrong because vegetarians also get protein from many things. According to American research, proteins made from amino acids are essential for the maintenance of cells and tissues. When there is a deficiency of protein in the body, the functioning of cells and tissues begin to get interrupted and many types of physical problems start. For a normal healthy person, 0.8 grams to one gram of protein is needed per kilogram of its weight. But if a person has kidney disease, high protein food can be harmful to him. In such a situation, a proper amount of protein should be available inside the body. If you are a vegetarian and you want to know about the complete vegetarian sources of proteins, and then tell you some options that you can include in your diet.
Barley is not only rich in protein and fiber, but it is also a good source of magnesium and zinc.
Brockley is the best green source of protein. If you are a vegetarian, you can consume this vegetable for protein.
Protein, fiber-rich lentils helps keep the stomach clean. It also reduces health problems.
Nuts such as cashew nuts, almonds, and walnuts are not only rich in fat, but also rich in protein. Sprouted grains also contain protein and vitamin C and beta. There is another rich source of other nutrients like carotene.
Spirulina contains a large amount of protein. In addition, it contains nutrients like magnesium, potassium, and fatty acids.
Tofu is made from soybean and is an excellent source of protein. Not only protein but many other nutrients are also present in it.
It is rich in protein and is also an important source of vitamin D, B12, and calcium.
It is one of the major sources of omega-3 fatty acids. It contains more fiber than other seeds and almonds. Iron, calcium, zinc, and antioxidants are abundant in it. Consuming two teaspoons of chia seeds provides 4 grams of protein. It can also help in reducing weight.
Fafra or Kuttu
6 grams of protein is found in one cup of Kuttu flour. Its intake improves blood circulation and reduces blood cholesterol. The Japanese have converted it into soba noodles. It is also available in India.
Kabuli chana and beaten bread
6 grams of protein is available in one beaten bread and two spoons of chickpea chickpeas. Wheat and rice lack the amino acid lysine, while chickpeas have abundant lysine.
Hemp seeds (cannabis)
Two teaspoons of hemp seeds contain 10 grams of protein. It contains all nine essential amino acids in abundance, magnesium, zinc, iron, and calcium. They are also sources of essential fatty acids such as omega 3.
One cup of Quinoa contains 8 grams of protein. It contains fiber, magnesium, and iron. It is a good rice substitute. It can be used to make chapatis and cookies. Khichdi can also be eaten for breakfast.
Rice and legumes
Consuming one cup of rice or beans provides 7 grams of protein. Most legumes contain a small amount of the amino acid methylene in and a large amount of the amino acid lysine, while rice contains a small amount of lysine and a high amount of methylene in. Consumption with rice and beans provides complete protein.
Peanut Butter Sandwich
Two sandwiches and two teaspoons of peanut butter contain 15 grams of protein. By applying peanut butter on flour bread, the body gets all the essential amino acids. It contains abundant fats.
Half a cup of soy contains 15 grams of protein. Soya is a complete protein by itself. If you have problems with thyroid or cancer, consult a doctor before consuming soy.
Pumpkin seeds are good sources for protein. Yes, 28 grams of pumpkin seeds contain 5 grams of protein. They can be used as dry fruits, not just like eating in the diet.
28 grams of groundnut contain about 7 grams of protein while 159 calories are also present. If you are not worried about intake calories then it can be a good source of protein.
Before making any changes in your diet, consult the doctor first.