10 vegan protein foods
When we think of protein we immediately tend to relate it to eggs, cheese, lamb or other non-vegan products. But hey! It’s not necessary to kill those poor animals to fulfill your need of protein. According to researches done plant protein is just enough for what your body actually needs. plant based foods are free from cholesterol, very high in fiber that prevents in accumulation of fat and are often alkaline for the body contrary to animal products that are acidifying to the body, that causes loss of calcium from your bones along with decreasing oxygen levels in the blood.
There are literally millions of great vegan options to choose from when it comes to minting a balanced diet with right percentage of protein that your body needs. I am going state ten nutritious plants, nuts and grains for both their protein contents and other health benefits.
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Quinoa is considered the king of all grains and when it comes to the level of protein it provides, it alone beats other plants with 16 gms per volume. This means a measly 1/4 cup (dry) quinoa has 6gms of protein. If you take quinoa with spears of asparagus and a cauliflower, broccoli you will easily manage to get a meal with 30n gms of protein or more.Besides protein quinoa is also good source of iron, calcium, magnesium, potassium, zinc, phosphorus and more.
2. Pumpkin seeds
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One ounce of pumpkin seeds contains 9.35 grams of protein which is over 2 grams more than the same quantity of ground beef. This fall food can be taken as a wonderful addition to any salad or snack. The presence of zinc in this seed boosts immunity and also battles osteoporosis.
But pumpkin seeds might not be the choice of everyone, in that case there are other plenty of protein powerhouses stated below.
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I personally love asparagus and try to make it a part of most of my meals. Grilled or even boiled asparagus is enough to make my mouth water. Eight spears of this delectable veggie have 3.08 grams of protein. Besides this asparagus is anti-aging, anti-inflammatory, heart healthy also helps in prevention of any birth-defects and more.
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Another veggie I love is cauliflower. I even eat it raw. I had no idea about its health benefits but recently only I found out that one-cup cooked cauliflower equals 2.5 grams of protein and a houseful of nutrients to prevent any cardio-vascular disease and cancer. Besides protein cauliflower is a rich source of vitamin-c, b1 (thiamine), b2 (riboflavin), b3 (niacin), b5 (pantothenic acid), b6 (pyroxide), b9 (folic acid). And if this also doesn’t convince you just eat it for the sake of its taste. Its yum!
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To put it straight one ounce i.e. approximately 28 peanuts dry roasted without salt equals 6.71 grams of protein. Its health benefits include:
- protects the heart during low oxygen situations
- Assists in recovery of cell damage, protects against Alzheimer’s and also age-related cognitive problems and more.
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Sweet or salted any which way oats are a complete meal. One cup cooked oats has 6.08 grams of protein. It helps in weight loss and can also be taken as snack in-between meals. Besides these oats is a great source of fiber and helpful in stabilizing blood sugar levels.
7. Mung bean sprouts
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You may have seen this little bean hiding in your stir-fry (sprouted) or perhaps in a fresh wrap, but it hasn’t gotten much credit over the years. Most beans are a great source of protein and water soluble fiber, and while mung beans aren’t at the top of the bean protein list they make a good showing. With one cup containing 3.16 grams of protein, it is low in calories, but high in content. Mung beans lowers blood cholesterol levels and reduce fat liver.
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Almonds top the nut chain when it comes to its protein content and nutrient density. It’s a wonderful pre-workout snack an also a very filling snack to take in between meals. Almonds can be a great addition to any meal with one ounce (approximately 24 almonds) containing 6.03 grams of protein. From the ancient times till today regularly eating almonds is directly related to sharp memory.
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I think of Popeye when I think of spinach. It’s a green leafy vegetable so it’s bound to be healthy; it’s a great source of protein too. One cup cooked spinach is equivalent to 5.35 grams of protein. Besides its protein content it’s good for your skin, eyes, brains and bones. It also possesses anti-inflammatory properties and strengthens immunity.
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Last on the list is Broccoli which has lot in common with cauliflower as both are cruciferous plants. I see broccoli as a very cute looking veggie resembling tiny trees. Now, one cup of chopped broccoli means 5.7 grams of protein. One drawback of eating broccoli is it leads to bloating therefore I would not recommend it people trying to lose those extra pounds.
To conclude it plant protein is a win-win situation for both Human and Nature. Go Vegan, Save Animals!
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