Worried about your Protein intake?
We all have a misconception that – If you are vegetarian or Vegan, you cant fulfil your daily protein intake?
It’s true that being vegan or vegetarian you can’t find any lean protein options but there are plenty of food options which are rich in Protein.
Proteins are one of the most important macronutrients which must be added in the diet. Proteins are complex forms of amino acids.
Protein plays a vital role in the Human body.
One gram Protein = 4 Calories
Some of the uses of Proteins in the body :
- Enzymatic functions
- Plays an important role in Hormone production.
- Repair, growth and recovery.
- Certain proteins acts as basal structural components of particular tissues E.g collagen in bones and ligaments.
The suggested intake of protein is roughly 30-35 % of the overall calories. The current RDA for all adults for protein is at 0.8g/Kg, in needs to gain muscles mass, protein intake should be 1.8g/kg/day.
Sources of Proteins:
Healthy sources of dietary proteins include – Chicken breast, eggs. fish, legumes & dairy products like milk, cheese and yogurt.
There are plenty of Vegetarian Sources of Protein: Soy, Chickpeas, Dry fruits, Pumpkin seeds and many more..
Chickpeas : Also known as Kabuli chana, are rich source of plant based Protein and Soluble fiber. They also contain several key vitamins and minerals such as potassium, magnesium, iron, calcium and many more. It is especially recommended for people suffering from Diabetes because it helps in maintaining blood sugar level, high cholesterol, osteoporosis, anaemia.
A cup of chickpeas contains 69.7 mg of choline, which helps with brain and nervous system function. Choline plays a role in mood, muscle control, learning, and memory, as well as the body’s metabolism.
There are many easy ways to incorporate chickpeas in daily routine – Hummus, Chickpeas & mango salad, tofu & chickpea stir fried and our very famous Indian Chowle rice.
Soybean : It is a Plant-based protein and a good source of many nutrients and phytochemical. Soy is high in protein and also a rich source of Vitamin C , Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Thiamin.
There are many health benefits associated with Soy – Helps in Lowering Cholesterol, Reduce Menopause Symptoms, Good for lowering blood pressure, Helps in Weight loss, Improves bone health, Reduce Heart Problems.
Soy & its products : Soybeans, Edamame, Soy milk, Tofu, Tempeh, Soy nuts or Soy-flour all these are good source of plant based proteins and helps us to maintain healthy weight.
There are many ways you can incorporate Soy in your daily diet : Spicy Garlic Soy Tofu, Soy kebab, Soy matar gravy, Soy beans salad and many more.
Quick Tip: Make sure you add protein in every meal