Good Food for Vegetarians that You Should Try Now

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1. The risk of protein deficiency in vegetarians

Veganism is a diet that only includes foods derived from plants such as vegetables, tubers, fruits, nuts… Absolutely no foods of animal origin such as: assorted foods. meat, fish, eggs…

Amino acids are the building blocks of proteins . Although your body can make some amino acids, essential amino acids such as: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine must be obtained through the diet.

Animal products such as meat, fish, milk and eggs contain all of these essential amino acids. Therefore, they are considered as complete proteins.

Meanwhile, many plant protein sources have too little or lack of one or more essential amino acids. They are considered incomplete sources of protein.

Therefore, a vegetarian diet can cause the body to be deficient in some substances, especially protein.

2. Good source of protein for vegetarians

2.1 Tofu

Tofu is an excellent source of protein. Tofu is made fromsoybeans . Soybeans are considered a good source of complete protein. This means they provide the body with all the essential amino acids.

Tofu is also a good source of calcium, magnesium, phosphorus, B vitamins and iron. In addition, it contains manganese, copper and zinc. That said, tofu is a nutrient-rich food suitable for most people, especially vegetarians.

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Tofu is a great source of protein for vegetarians.

2.2 Soy milk

Soy milk not only contains 6g of protein per cup (244ml) but is also an excellent source of calcium, vitamin D and vitamin B12.

Soy milk is easy to make and easy to drink. However, the soy milk products on the market often add a lot of sugar. You should choose unsweetened soy milk for better health.

2.3 Types of beans

Most beans contain about 15g of protein per cooked cup (170g). They are also a good source of fiber , iron, folate, phosphorus, potassium , manganese… and a number of beneficial plant compounds.

Some studies show that a diet high in beans can help lower cholesterol levels, control blood sugar, lower blood pressure, and even reduce belly fat.

2.4 Oats

Eating oats is a simple way to add protein while still being delicious. Half a cup of dry oats (40g) provides about 5g of protein and 4g of fiber. Oats also contain magnesium, zinc, phosphorus and folate.

Although oats are not considered a complete protein, they contain higher quality protein than other popular grains like rice and wheat.

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Oats contain high quality protein.

2.5 Nuts

Nuts and products derived from them are a very good source of protein.

Nuts are also a good source of fiber, healthy fats , iron, calcium, magnesium, selenium, phosphorus, vitamin E, and several B vitamins.

It is advisable to choose raw nuts, as processing, blanching and roasting can damage the nutrients in the nuts. Choosing raw seeds also helps avoid excess oil, sugar and salt that are often added to the product.

2.6 Chia seeds

With 5g of protein and 10g of fiber in a 28g, chia seeds definitely deserve their spot on the list of top plant-based proteins.

Chia seeds also contain high levels of iron, calcium, selenium, magnesium, omega-3 fatty acids, antioxidants, and other beneficial plant compounds.

Thanks to their refreshing taste and ability to absorb water and form a gel-like substance, chia seeds can be made into a variety of delicious dishes, to suit many tastes.

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Chia seeds.

2.7 Spirulina

This green algae is rich in nutrients. A 2-tbsp (14g) serving of spirulina provides 8g of complete protein. It also provides iron and copper.

Spirulina also contains large amounts of magnesium, manganese, potassium and small amounts of most other nutrients the body needs, including essential fatty acids.

2.8 Protein-rich vegetables and fruits

The vegetables that contain the most protein include: broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes…

Fresh fruits are usually lower in protein than vegetables. Vegetarians should choose fruits containing the most protein including: guava, mulberry, blackberry, banana…

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Broccoli is a vegetable rich in protein.

Vegetarians need to pay attention to supplementing with adequate nutrients by changing the menu regularly. Because plant foods contain many different amounts of amino acids, we can choose to get enough essential amino acids by eating a variety of foods, increasing foods rich in plant protein in our meals to maintain muscle mass. corn, keep the body healthy.

Being a vegetarian can cause the body to be deficient in some substances. Therefore, it is necessary to have a scientific vegetarian diet to both meet vegetarian preferences and still provide the body with adequate nutrition…

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