Whether you want to build muscle or maintain a healthy immune you need an adequate amount of proteins in your diet.
Proteins are major bio-molecules of our body that perform a wide range of functions which include catalyzing metabolic reactions, repairing and building up new tissues, transporting other molecules and a lot more.Want to know what protein rich food would be better for you? Bodybuilders and the people who remain active physically need more proteins.
What are the Protein Rich Food Options for Vegetarians?
Chicken, eggs, fish and mutton, do you think that these are the only sources of proteins. No. If you are a vegetarian and one to have a protein rich diet, there are a lot of protein rich vegetarian food options. For instance, soybeans are known to be the richest source of proteins. Milk is a complete food that not only gives you proteins in an adequate amount, but calcium and all the requisite vitamins and minerals needed for a healthy growth of a human body. Let us explore the vegetarian sources of proteins.
Cheese (should be avoided by heart patients)
Cheese is a well-known delicious food that is derived from milk. It is produced in a wide range of texture, forms and flavors, which enhances its taste further. It is formed by the coagulation of milk protein called casein. Cheese is basically milk protein and fat. Cheese is produced when milk is acidified and an enzyme rennet is added for coagulation. This high protein option should be avoided by the people who are on a low calorie diet or those who are suffering from high cholesterol because apart from being rich in proteins, cheese has a high content of saturated fat.
Beans are the richest source of fibers, antioxidants and of course proteins! They are excellent not only for reducing the waistline, but for the prevention of diseases also. It is a great substitute for milk. Those who want to be on a protein rich diet must include 1-3 cups of it per week. What is there in the beans that make them so good. Do you wonder this? If you incorporate beans in your daily diet, you would be able to combat chronic health conditions like diabetes, cancer, heart disease, etc. Also, these are low in sugar and hence do not let your blood sugar rise. Beans incapciacate cancer causing free radicals, which also result in hastening the aging process.
Incorporating beans in daily diet helps in:
- Reducing your waistline.
- Prevents cancer and diabetes
- Prevents a large number of heart disease
- A great source of dietary fibers.
Soy (for reducing a vast range of health problems):
This richest vegetarian source of proteins reduce a number of health issues. That apart, they contain phytoestrogens, which resemble the hormone estrogen. It is therefore a must have food for menopausal women as they lower the risk of osteoporosis. Consuming soy milk, soy yoghurt or soy bread on a regular basis reduce the risk of heart ailments. Patients with coronary heart disease should incorporate soybeans in their diet.
Soy productions are also a good source of iron and calcium. Let us see the other goodness of soya beans:
- They are high in fiber.
- They are cholesterol free.
- Can be taken by those who are lactose intolerant.
- Good source of antioxidants
- Low in saturated fat
- Good source of phytoestrogens
Nuts and Seeds:
Apart from being the richest source of proteins, nuts and beans are rich in a number of vitamins, minerals and fibers. They are rich in essential amino acids and healthy fats. They are rich in Omega 3 fatty acids and are eaten for enhancing memory and brain power. Some of the commonly eaten nuts and seeds are almonds, cashew nuts, peanuts, walnuts, flaxseeds, pumpkin seeds and sunflower seeds. They are a rich source of Vitamin B2, copper, magnesium and other vital minerals of your body. Some nuts like almonds contain more protein than egg white. Nuts and seeds help in :
- Fighting cardiovascular diseases
- Boosting energy
- Prevent formation of gallstones
- Prevent diabetes
Protein-rich Breakfast Ideas:
No doubts that the breakfast is the most important meal of the day. Kick-starting your day with a protein breakfast keeps you energetic all through the day. Given here are some of the best protein breakfast ideas that can provide you wholesome nutrition in the beginning of the day.
Spinach Omelet With a Glassful of Toned Milk:
Combine the goodness of spinach (iron,Vitamin A, Vitamin E, antioxidants and calcium) with eggs. Scramble two eggs in a bowl and mix a bowlful of thoroughly rinsed and finely chopped spinach with it. Once it is mixed properly add a pinch of salt and black pepper to taste. Cook it. Take this with two loaves of whole wheat bread and a glassful of tone milk. This is one of the most nutritious and protein rich breakfast that you can have.
Tofu With Cheese and Mushrooms:
Tofu is one of the richest sources of proteins and can serve as a healthy breakfast when mixed with cheese and mushrooms which also enhance its taste. You can also sautee vegetables like tomatoes and bell pepper and mix them with tofu noodles.
Oatmeal With Berries and Hard-boiled Eggs:
Oatmeal is a healthy, wholesome breakfast that has the goodness of heart healthy soluble fiber. That apart, it also contains good carbs that keep you energized through the day. Mix berries with two hard boiled eggs with oatmeal to make it more healthy and full of protein.
Chicken-Peas with Tomatoes:
Soak chicken-peas overnight and boil them in the morning. You can add taste and flavor to eat by mixing finely chopped onions, spinach and tomatoes. A bowlful of it will meet the protein requirement for the day.
You want a proper growth of your baby, but fear, whether your baby would be able to digest the protein that you fed him/her on. Check out the ideas for protein rich food for the babies that can nourish them without causing any harm to their vulnerable digestive track.
Proteins are good for the hair, skin and overall physical and mental growth of your kids in their formative years. Try these protein rich foods:
Hard-boiled Egg Yolks:
Try giving had boiled eggs mixed with a pinch of salt to your babies avoid giving them the egg white till your baby turns one year of age.
This a green colored fruit that can meet the protein requirement of your babies. Avocados have the maximum amount of proteins and therefore it is considered as the best protein source for them.
Consider adding beans to the soups of your baby. These are excellent sources of proteins that can provide a wholesome nutrition for your babies apart from catering their protein needs.
Make sure that it is thoroughly cooked and mashed properly before you give it to your proteins. Chicken is a better protein option for babies than red meat as it contains lesser saturated fat (unhealthy to the heart and leads to cardio vascular diseases) than red meat.
It is better to cook, mash and mix the pulses in the rice to feed your babies. Pulses are wonderful sources of proteins.