As we know, vegetarians and vegans do not eat meat, so it is necessary to get it from other places. Here we will share which foods you can get protein from, which are necessary for the body. In this article, we will share with you some foods that are easy to find, completely vegan and extremely high in protein.
Protein is very important for the normal growth and development of all cells in the body. It is the most important element, which the good health of our bones, muscles and skin, as well as nails and hair, depend on. Protein is also involved in the production of enzymes, hormones and other chemicals, which play an important role in the normal functioning of our body. With that said, if we do not get enough protein, there will be no part of the body that can function normally.
Now let's move on to the essence of our article, which is:
What are some vegan foods, which are sources of protein?
1. Grainy foods
This type of food is an ideal source of protein and can be added to various dishes.
- Quinoa - 60 g of quinoa contains 10.9 g of protein. In addition, quinoa does not contain gluten and provides the body with all the necessary amino acids;
- Oatmeal - 50 g of oatmeal contains 5 g of protein. Oatmeal is ideal for breakfast, because in addition to protein, it also contains fiber and antioxidants;
- Wholemeal pasta - 90 g of this pasta contains 7.5 g of protein. In addition to protein, this pasta also contains complex carbohydrates, which are digested slowly, which means that the body's energy levels will be more stable;
- Brown rice - 70 g of this rice contains 4.7 g of protein. In addition to containing protein, brown rice also contains the sleep hormone - melatonin.
2. Nuts and seeds
- In 30 g of peanuts there are 9 g of protein;
- In 25 g of cashews there are 4.5 g of protein;
- In 5 g of almonds there are 5 g of protein;
- In 25 g of sunflower seeds there are 5 g of protein;
- In 25 g of pumpkin seeds there are 7.5 g of protein;
- In 30 g of flaxseed there are 6.6 g of protein;
- In 25 g of chia there are 4 g of protein;
3. Legumes
- 80 g of lentils contain 7 g of protein;
- In 200 g tin of chickpeas there are 9 g of protein:
- There are 9 g of protein in 100 g of beans;
Legumes are one of the best sources of plant protein.
4. Other vegan sources of protein
- Spirulina - 2 tbsp. of spirulina powder contains 8 g of protein. This type of food has recently become extremely popular among super foods.
- Protein powder - Protein powder as a supplement is also a good choice and source of protein.
5. More vegan foods rich in protein:
- quinoa - in 1/4 cup there are 2 g of protein;
- hemp seeds - in 1/4 cup there are 2 g of protein;
- sesame seeds - in 1/4 cup there are 7 g of protein;
- mushrooms - in 1 cup of mushrooms there are 5 g of protein;
- peas - in 1 cup there are 5 g of protein;
- asparagus - in 8 asparagus sticks there are 3 g of protein;
- lettuce - in 1 cup of lettuce there is 1 gram of protein;
- Brazil nuts - in 1/4 cup there are 5 g of protein;
- cauliflower - in 1 cup there are 2.28 g of protein;
- broccoli - in 1 cup there are 3.6 g of protein;
- Savoy cabbage - in 1 cup there are 2.5 g of protein;
- avocado - in 1 pc. there are 4 g of protein;
- figs - in 1 cup there are 2.5 g of protein;
- goji berry - 1 cup contains 10 g of protein;
- spinach - in 1 cup there are 5.35 g of protein;
- red beans - 1 cup contains 17 g of protein;
- tofu (hard) - in 1 cup there are 20 g of protein;
- sweet potatoes - in 200 g there are 4 g of protein;
