Hello and a warm welcome! We have done comprehensive research and thus are going to discuss the 16 High Protein Sources in Veg Food in this article.
Sources and benefits of protein: According to a survey, more than 70 percent of Indian people lack protein in their diet. This figure is very disappointing. Due to the lack of protein in the body, there can be many problems like obesity, weakening of immunity, hair fall, weakening of bones and muscles, and skin-related problems.
People’s attitudes regarding the source of protein or protein food in India are also quite ambiguous. Some people think that protein can be obtained only from non-vegetarian things, while some people consider protein food too expensive.
This is a completely wrong notion. Along with non-vegetarian food, protein is also found in good quantities in some vegetarian foods, and these foods are also quite cheap. You do not need an expensive protein supplement to supply protein. You can get the benefits of protein by taking a good amount from the food itself.
In this article, we are telling you about what protein is, sources of protein, and the benefits of protein. Also, we will know how much protein our body needs in a day and what can be the disadvantages of taking more protein can be.
- What is Protein?
- Sources of Protein
- Protein Sources in Veg Food Items
- 1. Paneer
- 2. Sprouts
- 3. Milk
- 4. Oats
- 5. Moong Dal
- 6. Peanut Butter
- 7. Yogurt
- 8. Soybean Dal
- 9. Soy Milk
- 10. Seeds
- 11. Rajma (Kidney Beans)
- 12. Chickpeas
- 13. Almond
- 14. Tofu
- 15. Peanut
- 16. Protein Powder
- Protein Benefits For Health
- 1. Helpful in Weight Loss
- 2. Supports Muscle Growth
- 3. Protein Makes Bones Strong
- 4. Helpful in increasing immunity
- 5. Benefits of Protein for Hair
- 6. Benefits of Protein for the Skin
- 7. Helps in increasing energy and stamina
- How much protein should be taken in a day?
- Protein Side Effects
What is Protein?
Proteins are one of the main nutrients needed by the body. Proteins are polymer chains made of amino acids linked together by peptide bonds, which are very useful for giving strength to the body, giving energy, muscle growth, and protecting the body from diseases. Protein is obtained from many non-vegetarian and vegetarian foods, while some people also use supplements to supply protein in the body.
Sources of Protein
The lack of protein in the diet of more than 70 percent of the people in India shows that very few people in our country understand the importance of protein for the body. Along with this, some people believe that protein can be obtained only from non-vegetarian food, which is absolutely wrong.
Below we are telling you 16 Protein Sources in Veg food items. You can consume them as per your requirement.
Protein Sources in Veg Food Items
Paneer is an excellent protein source in veg food for those who cannot consume eggs, chicken, and fish. Paneer is very tasty in food as well as calcium, and many other nutrients are also present in it.
Around 25 grams of protein is found in 100 grams of paneer, which is a good amount of protein. To get the benefits of protein, definitely include cheese in the food. It would be best if you consume paneer raw, or you can also eat it by making a bhurji.
Protein is also found in abundance in sprouts, i.e., sprouted grains, and it is an excellent protein sources in veg food.
To make sprouts, you keep some pulses soaked in water when it starts to swell, then tie them with a clean cloth. After some time, nodes will start coming in, and then you consume them. Along with protein, many vitamins and minerals are also found in sprouts which are beneficial in reducing obesity and increasing immunity.
Also Read: How You Lose Weight Without Exercise?
Drinking milk is always beneficial for health, and it is often advises to drink milk. A good amount of protein is found in milk, as well as milk is also a main source of calcium, which helps make bones strong, muscles, and teeth strong. To get the benefits of protein, vegetarian people must consume milk, especially milk is most beneficial for women and children.
Oats are whole grains rich in protein sources in veg food, carbohydrates, and vitamins. It is the powerhouse of energy. Consuming oats in the morning breakfast gives the body the power to work throughout the day. You can also add some healthy ingredients like fruits, dry fruits, and peanut butter to make oats more powerful.
5. Moong Dal
Moong dal is another powerful protein sources in veg food. Along with protein, fiber is also found in good quantities in moong dal. Moong dal is beneficial for making muscles, reducing obesity, and stomach-related problems like stomach gas, indigestion, and constipation.
You can consume moong dal in many ways to get the benefits of protein. You can make moong dal khichdi, make sprouts or you can boil moong dal and consume it.
6. Peanut Butter
Peanut butter is an excellent protein sources in veg food. Fitness enthusiasts must use it in their diet. About 7-8 grams of protein are found in two tablespoons of peanut butter. Peanut butter is very helpful in building muscles, building health, staying fit, and reducing obesity. You can also use it with brown bread, oats, shake, or roti.
Yogurt is also the best protein sources in veg food, as probiotic properties are also found in yogurt, which helps in strengthening digestion and boosting metabolism. Along with this, the consumption of yogurt is also good for stomach-related problems. To get protein, you must include curd in your diet.
8. Soybean Dal
Soybean lentils contain more protein than all other pulses. You can eat soaked soybean lentils or eat them as a vegetable. Soybean lentils are an excellent source of protein for vegetarians.
9. Soy Milk
If you are allergic to milk and milk products or do not like to drink milk, then you can drink soy milk instead. Soymilk is made from soybean lentils, so it also contains a lot of protein, as well as its taste is also very good.
If you are using soybean milk, then do not consume soya dal. Use only one of the two ingredients. Excess consumption of soy products is also harmful.
Pumpkin seeds, flax seeds, hemp seeds and sunflower seeds are also rich in protein. You must include these seeds in your diet. They can be consumed in protein shakes, oats, porridge, and various sweet dishes. The seeds are of a slightly hot effect, so consume them only in a limited quantity.
11. Rajma (Kidney Beans)
Who does not like delicious Rajma to eat? It is everyone’s favorite when it comes to Rajma rice. But did you know that kidney beans are counted among the best protein sources in veg food? Protein and fiber are found in very good amounts in kidney beans, which help build muscles, increase immunity, and make bones strong.
Like kidney beans, chickpea or white gram is also rich in protein, as well as many vitamins and minerals are also found in it, which are beneficial for health. To get protein, use chickpea soaked or boiled.
A good amount of protein is also found in almonds. By consuming it, the immunity of the body increases, the skin gets glowing, the hair becomes strong, and the consumption of almonds is also beneficial for the health of the heart and mind. Almonds are hot, so almonds should be consumed in a limited amount. It is better to eat almonds soaked in water.
The next name in the source of protein is tofu. Tofu looks a lot like cottage cheese. Tofu is made from soy milk in the same way that paneer is made from milk. Tofu made from soy milk is rich in protein which is essential for building muscles and bones. If you do not like things made from milk, then you can use tofu.
Plenty of protein is found in groundnut or peanut. It is an excellent source of protein. In the winter season, you must consume peanuts for protein. Its effect is a little hot, so avoid consumption in the summer season or consume it in small quantities. About 25 grams of protein is found in 100 grams of peanuts.
16. Protein Powder
You can also use protein powder or protein supplements to increase the amount of protein in the body. Whey protein is the most popular protein supplement and is completely vegetarian. It is made from milk. About 20 – 25 grams of protein is found in a spoonful of whey protein.
Protein Benefits For Health
After knowing the source of protein, now let’s talk about the protein benefits for health and know why proteins are so essential for our body.
1. Helpful in Weight Loss
Talking about the protein benefits for health, it is most helpful in reducing obesity and weight. People who want to lose weight should consume more protein. According to a survey, one of the main reasons for obesity in Indian people is lack of protein. Protein is found in very less quantity in the food of Indian people.
To avoid obesity, include more and more protein foods in your diet. Lean proteins are very beneficial for weight loss. Lean proteins include egg whites, chicken breast, and whey protein.
Also Read: How To Lose Love Handles For Men?
2. Supports Muscle Growth
The protein benefits for health are excellent for the development of muscles and making them strong. Those who work hard to build muscles in the gym will definitely know the importance of protein. Without protein, no matter how hard you work in the gym or do any exercise, your muscles cannot grow quickly.
To grow muscles, there must be a proper amount of protein in your diet. Proteins work to make the muscles grow by repairing them.
3. Protein Makes Bones Strong
To make the bones of the body strong, calcium is as essential as it is necessary protein. If you take an adequate amount of protein in your food, then your bones will never be weak, there will be no bone pain, and you will never complain of joint pain. Also, the protein benefits for health are excellent for making teeth strong.
4. Helpful in increasing immunity
Protein also helps in increasing the immunity of the body. Due to increased immunity, harmful viruses are not able to enter the body quickly, due to which the body stays away from diseases. If your immunity is low and you fall sick very quickly, then you need to increase the amount of protein in your diet.
5. Benefits of Protein for Hair
The protein benefits for health are also very good for hair. Our hair is made of the protein itself. Protein helps to make hair long and thick. Doctors also recommend taking protein to people troubled by baldness and falling hair.
Along with this, using shampoo containing protein on the hair is also beneficial. People keep trying different types of remedies to stop hair fall. These tips will also work only if the protein is included in the proper amount in the food.
6. Benefits of Protein for the Skin
Protein is also very beneficial for our skin. Proteins are beneficial in keeping the skin young for a long time, increasing the glow of the face, and in various skin problems. At the same time, proteins are also used in some skin products.
7. Helps in increasing energy and stamina
Protein is most helpful in increasing energy and stamina in the body. The body needs protein to do any work for a long time without getting tired. Along with this, protein is also beneficial in removing the weakness and laziness of the body.
Also Read: How To Lose Weight With PCOS/PCOD?
How much protein should be taken in a day?
The amount of protein you should take in a day depends on your age and weight. For good health, you must take one gram of protein per one kilogram of your weight. Accordingly, if you weigh 70 kg, then you must take 70 grams of protein daily.
If you exercise and want to grow your muscles, then you will need more protein. Also, excessive consumption of protein can also be harmful to the body.
Protein Side Effects
- Some people take a very large amount of protein in their diet to get the benefits of protein, due to which they start getting protein loss instead of benefit. If protein is consumed in too much quantity, then it can lead to these problems.
- Consuming too much protein can lead to kidney problems.
- Bloating, indigestion, and constipation problems can increase in the stomach.
- Taking too much protein can also weaken bones.
- Consuming too much protein can also cause liver problems.
Protein is the most important nutrient for the growth of the body; protein must be in your diet. In this article, we told you about the source of protein. You can consume these protein-rich foods at your convenience.
I hope you have liked our article on the benefits and protein sources in veg food and you must have got good information from it. For more such information related to health and lifestyle, you can also read our other articles. You can follow us on Google News Think-How and Instagram @thinkhow2021 to stay updated.
Frequently Asked Questions
1. Can I have protein food for dinner?
Protein must be taken from dinner. Your dinner should contain more protein than carbohydrates.
2. Is protein also necessary for weight gain?
Protein is beneficial in both weight gain and weight loss situations. A balanced diet is also needed to gain weight, including an adequate amount of protein, carbohydrates and healthy fat.
3. How much protein should be taken in a day?
How much protein you should take in a day depends on your age and weight. In general, you must take one gram of protein per one kilogram of your weight. If you weigh 60kg, then you must take 60g of protein every day. If you exercise, then you can take in more protein.
4. Does protein increase facial glow?
Protein is also very beneficial for the skin. If there is a good amount of protein in your diet, then it will also increase the glow of the face.