Plant Based Protein Sources

There are many reasons why people want to reduce their intake of animal-based foods. Many people choose to follow a vegetarian diet for health, animal welfare or religious reasons. Many dietitians and nutritionists say that vegetarians and vegans provide the necessary nutrition for children, young people, the elderly and pregnant women.

It is very difficult for vegetarians to get all the necessary proteins and minerals, so vegetarians have to plan which plant-based foods can provide all the nutrition. Here is a list of some of the best plant-based foods for protein, vitamin and minerals.

Tofu:

Tofu is the best protein source made from soybean curd. 8 grams of high-quality protein is found in 100 grams of tofu and other vitamins and minerals are also found in abundance apart from protein.

Lentils:

Lentils are small, lens-shaped beans that come in many colors, including green, brown, red, yellow, and black. They're a staple in many diets around the world because of their high nutritional value, affordability, and versatility. Lentils are an excellent source of plant-based protein, making them a great meat alternative for vegetarians and vegans. They're high in dietary fiber, which aids digestion and helps maintain healthy blood sugar levels.

They're high in dietary fiber, which aids digestion and helps maintain healthy blood sugar levels.

Beans:

Beans are another type of legume that is widely consumed around the world. They are valued for their high nutritional content, versatility in cooking, and affordability.

Beans are an excellent source of plant-based protein. They are high in dietary fiber, which supports digestive health and helps control blood sugar levels. They are high in dietary fiber, which supports digestive health and helps control blood sugar levels. Most beans are low in fat, which contributes to heart health.

Hemp seeds:

Hemp seeds are the seeds of the cannabis plant (Cannabis sativa). They are highly nutritious and have been consumed for thousands of years. Despite their association with cannabis, hemp seeds contain negligible amounts of THC, the psychoactive compound, making them safe and legal for consumption.

Hemp seeds are a complete protein, meaning they contain all nine essential amino acids. 100 grams of hemp seeds contain about 33 grams of this high-quality protein.

They are an excellent source of essential fatty acids, including omega-3 and omega-6 in optimal proportions. These fats are important for heart and brain health. Hemp seeds also contain vitamins such as vitamin E and minerals such as magnesium, phosphorus, potassium, iron, and zinc.

Quinoa:

Quinoa is a highly nutritious seed that is often classified as a whole grain. It has been cultivated for thousands of years and was a staple of the Inca civilization. Today, it is popular around the world for its health benefits and culinary versatility.

Quinoa is a complete protein, containing all nine essential amino acids. It provides about 15 grams of protein per 100 g of cooked quinoa.

Spirulina:

Spirulina is a blue-green algae that has become popular as a dietary supplement due to its impressive nutritional profile and health benefits. Spirulina contains about 60-70% protein by weight and is a complete protein, containing all of the essential amino acids.

It is a good source of B vitamins (B1, B2, B3, B6, B9), vitamin A (as beta-carotene), vitamin K, vitamin E, and the minerals iron, magnesium, calcium, potassium, and phosphorus.

Soy milk:

Soy milk is a popular plant-based beverage made from soybeans. It serves as a common alternative to dairy milk, especially for those who are lactose intolerant, vegan or looking for a low-cholesterol option.

Soy milk is a good source of plant-based protein, providing about 3.5 grams of protein per 100g. Fortified soy milk is often enriched with vitamins A, D and B12, as well as calcium, to give it a nutritional equivalent to cow's milk. It is naturally free of lactose, making it suitable for people with lactose intolerance.