Top Protein Sources for Vegetarians and Non-Vegetarians
(Top Protein Sources for Vegetarians and Non-Vegetarians)
Protein is one of the most important building blocks of our body. It plays an important role in building muscle, producing hormones, maintaining healthy skin and hair, and boosting immunity. Many people think that protein can only be obtained from eating meat, but in reality, it is possible to get enough protein from plant-based foods. In this article, we will know about the top protein sources for vegetarians and non-vegetarians.
Top Protein Sources for Vegetarians
1. Pulses and Seed Foods
Pulses, chickpeas, lentils, kidney beans, etc. are excellent sources of protein. They are eaten with rice or roti to get complete protein.
2. Soybeans and Tofu
Soybeans contain high-quality protein. Tofu (soy paneer) is a great protein-rich food made from soybean milk, which is ideal for vegetarians.
3. Chia and Flax Seeds
These seeds, although small, are packed with protein, fiber, and omega-3 fatty acids. They can be mixed into smoothies or oats.
4. Peanuts & Almonds
Almonds contain protein, healthy fats, and minerals. Eating a handful of nuts every day is beneficial for health.
5. Dairy Products (Milk, Curd, Cheese)
Milk and milk products like curd, paneer, cheese, etc. are one of the main sources of vegetarian protein.
6. Oats and Whole Grains
Oats, brown rice, wheat, and other whole grains are rich in protein and fiber.
Top Protein Sources for Non-Vegetarians
1. Eggs
Eggs are the most readily available and high-quality protein source. They contain all the essential amino acids.
2. Chicken
Lean chicken is rich in protein and is easily digestible. It is beneficial for weight control and muscle building.
3. Fish
Fish, especially salmon, tuna, sardines, etc., are high in protein and omega-3 fatty acids.
4. Beef and mutton
Although it can be fatty, it is a good source of protein and iron when eaten in moderation.
5. Seafood
Shrimp, crab, etc. also contain high levels of protein and minerals.
6. Milk and dairy products
Dairy products such as milk, curd, ghee, cheese, etc. are important sources of protein for non-vegetarians as well.
How much protein is needed daily?
An adult needs about 0.8 grams of protein per kilogram of body weight daily. For example, if you weigh 60 kg, then your daily protein requirement will be about 48 grams.
However, for those who exercise, run, or are planning to lose weight, this requirement may be higher.
Conclusion
Protein helps build every cell in the body. Whether you are vegetarian or non-vegetarian—it is very important to ensure the required protein daily by choosing the right foods. To stay healthy, choose the right sources of protein and include them in your daily diet.
What is your favorite protein source? Don't forget to comment below!
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