Protein Rich Foods for Vegetarians

Proteins are organic compounds that are made of amino acids and are broken down in the stomach by enzymes. Proteins are also known as the building blocks of the body. They are found in nearly all the cells and tissues in the body. Proteins make up to 20% of the total body weight and is found in bones, muscles, nails, hair and skin. Proteins are essential for building muscle mass in the body. The human body also makes use of proteins in order to build and repair tissues. Proteins are also essential to build enzymes and hormones in the body. Next to carbohydrates and fats, proteins can be used by the body for energy production. Proteins are also essential to boost the immune system and protect the body against harmful foreign bodies. As there are numerous benefits associated with proteins, one needs to include it in the diet regularly. There is a common misconception that proteins are only found in foods obtained from animal sources. On the contrary, there are large number of protein rich vegetarian foods, that can be included in the vegetarian diet. Here is a list of protein rich foods for vegetarians. Let us take a look.

Protein Rich Foods List for Vegetarians
There are several fruits and vegetables that are rich in proteins and can be included in the diet for vegetarians. One should note that vegetables, lentils, pulses and beans are rich sources of proteins among the protein rich foods for vegetarians. Fruits, comparatively have lesser amounts of proteins. The following is a list of protein rich foods for vegans.

Vegetables

• Asparagus
• Broccoli
• Beets
• Black-eyed peas
• Cabbages
• Cauliflower
• Celery
• Carrots
• Cucumbers
• Green beans
• Garlic
• Lettuce
• Mushrooms
• Onions
• Parsley
• Potatoes
• Spinach
• Sweet potatoes
• Tomatoes

Fruits

• Avocado
• Bananas
• Apples
• Apricots
• Blueberries
• Cherries
• Grapefruit
• Peaches
• Pineapples

Others

• Walnuts
• Peanuts
• Raisins
• Macaroni
• Noodles
• Whole wheat spaghetti
• Cornmeal
• Tofu
• Rice

Protein Dosage
Protein is required in very little amount everyday. Children require 10-12 ounces of servings of proteins everyday; adults require 20-22 ounces of serving of proteins; while older people require 10-12 serving of proteins on a daily basis. Growing children and adolescents have a larger requirement for proteins, as it is essential for building tissues in the body. All the protein rich foods for vegetarians can help in fulfilling this daily requirement of proteins. It is essential to have adequate amount of proteins everyday in order to prevent deficiency diseases like kwashiorkor and malnutrition. A high protein diet is also recommended for those who wish to build muscles. As there are several protein rich foods for vegetarians, one simply has a wide range of options of foodstuffs to choose from. One should include any of the above mentioned foodstuffs in the diet regularly to prevent protein deficiency. One should note that apart from the natural sources of proteins for vegetarians, there are several protein supplements available in the market that can help in gaining the daily required proteins. However, it is advisable to consult the doctor before going for any protein supplements. This is specially applicable in case of people suffering from any chronic disorder and pregnant women.

This was brief information on protein rich foods for vegetarians. It is advisable to plan one's weekly diet in advance to include protein rich foods in the diet everyday, to fulfill the daily requirement of proteins. Lastly, one should note that having a balanced diet can be helpful in gaining all the essential nutrients. Take care!