Explore Wellhealthorganic.com:Vegetarian Protein Sources

There are a lot of people who are very conscious about their health and daily intake. But are these conscious people aware that they are not even consuming the right amount of protein according to the research? Not even 90% of the people are not even aware of the daily requirement.

According to the reports, there are around 66% of Indians who are suffering from malnutrition. In the article ahead we will delve into the wellhealthorganic.com:vegetarian protein sources to have better information on the same that can be helpful to you.                    

Wellhealthorganic.com:vegetarian protein sources

Wellhealthorgnic.com is identified as a blogging platform that provides users with information on various topics such as health, beauty, fitness, ayurvedic health tips, and benefits, and home remedies. They provide all the content in Hindi to have more readers and one such article that we will have more information about is wellhealthorganic.com:vegetarian protein sources.

What is Protein and its Benefits?

Proteins contain amino acids that are an important part of the body. As they are considered building blocks of life and they are made easily in our body. In total, there are 20 different kinds of amino acids, and 9 of them are considered to be essential. They can’t produced naturally by our bodies and they can be obtained from diet intake.

• Muscle Repair and Growth: Protein helps in the building and repairing of muscle tissues after exercise and resistance training
• Enzyme Production: In nearly every biochemical reaction in the body, proteins are involved as enzymes.  
• Hormone Regulation: there are different hormones in the body one of them is insulin which is a protein that helps regulate body functions.
• Immune Function: Proteins are the important antibodies for immune defense
• Satiety and Weight Management: One of the major benefits of protein is that it can promote satiety which helps to reduce cravings and hunger.

Protein Intake For an Individual

The intake of protein differs from person to person depending on their age, gender, physique, and metabolism. According to wellhealthorganic.com:vegetarian protein sources, the RDA (Recommended Dietary Allowance) for protein is 0.8 per kilogram depending on the body weight.

This is especially true for those who do regular physical activities. This may not be good for people who are older adults, athletes, and those who are recovering from illness. For people who exercise daily the protein intake can increase to 1.2-2.0 grams per kilogram of body weight.

Food Rich in Protein

Now you must be concerned and would be eager to know what foods are rich in protein. Mentioned below are some of the foods that are rich in protein for non-vegetarians, vegetarians, and lactose intolerant.

High Protein food for Non-vegetarian

Although the platform provides no such information about non-vegetarians we believe in making the users aware of it by providing them with certain alternatives

• Eggs: Though eggs are considered vegetarian according to a lot of Indian people it is non-vegetarian. Hence let us also consider it non-veg and when we talk about nutrition it contains almost 6gm of protein with all the required amino acids. 
• Chicken Breast: It is a rich source of protein that is mostly consumed by bodybuilders. There is 31 gm of protein in 100 gm of chicken breast.
• Fish: Fish can considered a good alternative to consuming protein. 100 gm of fish contains approx. 22 grams of protein. Though fish isn’t consumed in large amounts.

High Protein Food For Vegetarians

• Curd: It is an essential source of protein. 100 gm of curd contains approx. 11 gm of protein. It seems a good source for vegetarians. If it is still less for you, then most companies and corporations try to manufacture high-protein curd. That can consumed by you to benefit your daily intake.
• Whey:  Whey protein is another rich source of protein. It is a dairy product and 100 gm of whey contains 75 gm of protein. Although people doubt the making process of whey, it can still be used as an alternative.
• Cottage Cheese or Paneer: Most vegetarians consider cottage cheese and paneer a very rich and good source of protein. 100 gms of paneer contains 18-25 gms of protein which actually makes itself a good source for vegetarians. 

Protein Food for Lactose Intolerant

Ok, so if you are lactose intolerant and thinking that you have no alternatives then think again because you have a variety of them. Given below are some of them.

• Lentils: Lentils that are well known as masoor ki daal can be a good source of protein.100 gm of lentils contains approx. 9 gm of protein.
• Chickpea: Chickpea is another well-known chana. The 100 gms of chana contains up to 10 gm of protein.
• Black Beans: Black beans can considered a good alternative to protein. 100 gms of black beans has a protein of approx. 8.9 grams.
• Pumpkin Seeds: Pumpkin seeds are present in many macronutrients and proteins. It can further prepared or eaten with other foods too to enhance your taste buds. 100 gm of Pumpkin Seeds contain protein of 19 gm.
• Tofu and Tempeh: As the structure of both of them seems very similar to paneer people may get confused. As to whether it is lactose-free or not yes they are both gluten and lactose-free. 100 gm of tofu contains 8 gm of protein whereas 100 gm of tempeh contains protein of 19 gm.
• Chia Seeds: Chia seeds are something very common thing you can think of, one tablespoon of chia seeds in water will have approximately the same amount of nutrition compared to that of an egg. It is also rich in fiber and omega-3 fatty acids. 100 gm of chia seeds contain protein of approx. 17 gm. It is important to soak chia seeds for at least 20 minutes before consuming them.
• Almonds: Almonds can almost counted in all the nutritional things. Almonds are a rich source of almost a lot of macronutrients and 100 gm of almonds contains 21 gm of protein.

Additional Tips For Protein-Based Diet

There are some basic tips for incorporating protein into your daily diet to enhance your protein intake.

• Plan Your Meals: Make sure that each of the meals that you consume contains high-quality protein. That can be anything like a serving of beans, a piece of lean meat, or a dairy product. 
• Snacking Smart: You have to be smart enough to choose protein-rich snacks such as nuts, protein smoothies, and Greek yogurt that will make you feel light and satisfied between your daily meals.
• Mix it Up: Have a variety of protein sources so that you have a wide range of nutrients and amino acids. This will help you make your diet enjoyable and interesting.
• Consider Protein Supplements: If you are struggling to meet your protein requirements or have higher protein requirements and are unable to meet them through your food and daily diet then consider using protein bars or powder as supplements.

Conclusion

In conclusion, wellhealthorganic.com:vegetarian protein sources provide various information about how you can add on protein sources that can provide your body with environmental and health benefits. The article contains a lot of information about how a person can make proper intake of protein through different ways.

In addition, the use of plant-based proteins provides muscle growth and also overall health that reduces environmental impact and promotes sustainability. Go through the article above to explore and apply the various methods of protein intake and enjoy a nutritious, environment-friendly, and balanced diet. This will help you for your future and the planet. 

Disclaimer

The information provided is for awareness and educational purposes only. We don’t guarantee the accuracy of the content provided. This is not written by any nutritionist or expert in this field. Hence one is suggested to rely on the provided information on their own risk.

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