Sources of Protein for Vegetarians

It is a well known fact that proteins are required in sufficient quantities for the proper growth of body, maintenance of various bodily functions and for strengthening the hormonal and immune system. So, whenever you think of protein rich sources, what comes first to your mind? Meat and fish right? It is quite obvious because since childhood, we have been hearing of poultry and fish to be great sources of protein. And why not, they have proved to be beneficial for many people!

But what about people who strictly prefer a vegetarian diet? Are there any sources of proteins for vegetarians? Well let me tell you, there are plenty. In fact, vegetarians are luckier than the non-vegetarians, as they have a larger choice to select their sources of protein! Here are some vegetarian sources of proteins discussed for our readers.

Best Sources of Protein

All such vegetarian food, which can be classified as a best source of protein have been listed below:

Whole Wheat
Whole wheat is one of the best sources of protein. Not only this, but whole wheat comes in many forms such as bread or pasta, therefore you can eat whole wheat along in the form of the food you like! Besides proteins, whole wheat is also a great source of minerals like manganese, which is required in very small quantities for our health and wellness. Consuming about one ounce of whole wheat bread with some wheat berries, will give you up to 3 - 4 grams of protein.

Beans and Legumes
Beans are no doubt amongst the healthy protein sources. You can consume beans in the form of kidney beans, black beans, garbanzo beans, lima beans etc and get sufficient proteins for yourself. The protein count in one cup of canned kidney beans is about 13 grams. Legumes on the other hand, can be described as the 'common man's source of protein'. Besides, legumes are also very affordable.

Milk Products
Milk products are good sources of protein, but these can also add a large amount of fat to your body. Therefore, to avoid this opt for a low fat milk or if possible, non fat milk and cheese. One standard sized cup of milk, gives you about 15 - 16 grams of proteins, which is a good count!

Seitan
Seitan is prepared from the protein-rich gluten of wheat flour and serves as an apt alternative for meat sources of protein and also a relief for people suffering from soy allergies. A single serving of white wave seitan gives you about 18 grams of protein and proves to be richer source of protein than milk.

Flaxseed
Flaxseed would taste good and work well when consumed with some healthy recipes like muffins. You could gain around 31 grams of protein on eating one cup of flaxseed.

Vegetables
Now there are many vegetables that form healthy protein sources. Some of the vegetables rich in proteins have been listed below.

• Cucumbers
• Tomatoes
• Artichokes
• Lettuce
• Turnip greens
• Eggplant
• Brussels sprouts
• Beets
• Cauliflower
• Broccoli
• Onions
• Mushrooms
• Green pepper
• Spinach
• Green peas etc are some of them.

Fruits
Fruits have always been promoted as a good source of protein. Orange, pineapple, tangerine, apple, grapefruit etc are some of those fruits, that can form a part of your protein rich diet.

Soyabean
Soya protein is another safe source of protein and a better alternative to animal meat. It is also found that a regular consumption around 20-25 grams of soya protein through the diet can lower the level of bad cholesterol in your body by about 10-12 %. Moreover, it is easily digestible and beneficial too, as it not only gives you a lot of protein, but also retains calcium and helps in maintaining healthy bones.

So you've just seen the options you have with food sources of protein for vegetarians. Usually, all the aforementioned protein sources are good and safe to eat. However, if you are allergic to any food, avoid it and consult a dietitian for better alternatives over it.