Top 10 Vegetarian Sources of Protein !

Top 10 Vegetarian Sources of Protein !

One of the most common myths about the vegetarian diet is that after ditching meat it becomes nearly impossible to meet the suggested guidelines for protein intake.






While protein is essential for growth, building muscle, the immune system and heart and respiratory functions, MSNBC explains, meat free protein has the benefit of generally being lower in calories and fat than the animal variety.
    Whether you´re a vegetarian, or not there are lots of tasty meat-free sources of protein that also pack additional health benefits. Read through the list of the top 10 vegetarian sources of protein below and tell us your favorite in our comments.

1. Spirulina : 
Spirulina is 65-71 percent complete protein compared to beef, which is only 22 percent, and lentils, which is only 26 percent. In-addition to being protein-rich, spirulina is an excellent source of vital amino acids and minerals easily assimilated by your body. You would need to consume only two tablespoons of spirulina as a protein substitute for a meal.

2. Hemp :
Protein content: 6g per ounce; Milk 2g per cup. If you´r allergic to soy, or just freaked out by its activity, hemp products are you next best bet. Sold as dairy alternative or as seeds, hemp is one of very few plant proteins that supply you with all the essential amino acids, acids your body can´t produce on its own to build muscle and create more protein. The fatty acids in hemp seeds and hemp milk also boost your immune system, and the crop itself is highly sustainable, growing as fast as 10 feet in 100 days and naturally requiring very few pesticides.

3. Chia seeds: 
Protein content: 4g per ounce. Though the protein content isn´t as high as some other vegetarian foods out there, chia seeds pack  huge nutritional punch. For starters, they´r and incredible fiber source with nearly half (11g) of the amount you need every day in a single ounce. They also contain 18 percent of your daily calcium requirement, more than triple that of milk, which helps your bones. Chia seeds have no flavor, so you can add a tablespoon to any food you wish to without altering its flavor, and unlike flax, chia seeds don´t need to be ground in other for your body to absorb all the nutrients. 

4. Quinoa :
Protein content: 1 cup of cooked quinoa (185g) contains 8.14g of protein. Quinoa is perhaps one of the most perfect non-animal sources of protein on the planet. What makes quinoa unique is that it is the only plant based source of complete protein. "Complete" means that it contains all 9 of the essential amino acids that are crucial to human function and health. It is also a wonderful option for those that follow a gluten free diet, since is completely free of gluten.

5. Tempeh :
Protein content: A firmer, chewier cousin to tofu, a half-cup serving of this soybean-based bite has 15g of protein. Fermented foods ought to be part of every ones diet, vegetarian or not. Tempeh is one that is chewy and delicious, even to die-hard burger fans. Itś helathy and much better bet than heavily processed tofu or "mock" meats that are brimming with poor quality modified proteins, sodium, chemicals and starchy fillers.  In my opinion it dosen´t compare nutritionally or in taste to a juicy steak but as vegetarian options go it ain´t half bad. 




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  6. Almonds and almond butter :

  Protein content: Between 6 and 8    
  grmas per handful.

When adding a handful of nuts to your salad for protein, go with almonds. Almond butter is less toxic and allergic than peanut butter, although the protein amounts are similar by comparison. Still this is about quality protein, not necessarily the amount.




7. Veggies :

One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. two cups cooked kale about 5 grams. One cup of boiled beans : 9 grams.







8.Lentils and beans : 
A cup of iron-rich lentils packs 18 grams of protein, almost as much as three ounces of steak. One cup of chikpeas, contains 15 grams of protein, as does a cup of black or kidney beans. 

9. Organic, plain, Greek yogurt (not vegan)
Protein content: 15 to 20 grams per 6-ounce serving.
All dairy products are good source of protein. A glass of milk provides you with 8 grams, but Greek yogurt is a powerhouse, with twice the protein and half the sugar and carbs of regular yogurt. In-fact, Greek yogurt contains the same protein as a three ounce serving of lean meat. Top that with a handful of nuts and you could get half of your daily protein intake at breakfast. 



10. Eggs (not vegan)

Protein content: 6g per eggs.

Thereś a reason the incredible, edible egg is such a popular breakfast coise. The protein in eggs has the highest biological value, a measure of how well it supports your body's protein needs, of any food, including beef. And the vitamins contain Vitamin B-12, deficiencies of which are common in vegetarian diets and can cause attention, mood, and thinking problems while raising blood homo cysteine levels, a risk factor for heart disease, dementia and Alzheimer's.

Remember a healthy mind need a healthy body ! Keep training and eat well  !