India has the highest vegetarian population in the world. Approximately 400 million Indians are estimated to be vegetarians. That is approximately 30 percent of the population. While Non-vegetarians have an access to a wide range of protein-rich food, vegetarians often do not find a lot of options and have a low protein intake.
How much protein is required by the body?
Proteins are the building blocks of the body. Proteins are required for the formation of muscles, tendons, organs etc. They are required for the formation of enzymes and hormones as well. According to the Dietary Reference Intake report, a sedentary male should consume 56 gms of protein per day, while the woman should have about 46gms per day.
The various sources of protein are:
Lentils or daal
A 250ml cooked cup of lentils provides approximately 18 gms of protein. This can be a part of your daily meals and can be eaten with rice or chapatti. You can also soak various lentils and make sprouts as well.
Cottage cheese or Paneer
100gm of protein gives approximately 23 gms of protein.
Pumpkin seeds:
They are a rich source of proteins. Besides this they have antioxidant property as well.
Legumes
Kidney beans, Black gram, Chickpeas are all a rich source of protein. They amount for approximately 15gm of protein per serving. They can be added to salads. Their regular consumption also keeps the cholesterol levels low in the body. Green peas are also rich in protein. A cooked cup of 240 ml provides gms of protein. Green Peas are also rich in various vitamins.
Quinoa:
A cup of quinoa can provide 9gms of protein. This has a high fibre content as well. Quinoa salads are good for health.
Nuts
Did you know that a handful of nuts can give you 6gms of protein? Almonds specifically are a rich source of protein, so make sure you make nuts a part of your everyday diet.
Greek yoghurt:
100gms Greek yoghurt contains 10gms of protein. Its protein content is higher than normal curd.
Soy milk
This is made from soybeans. This is a rich source of Calcium and Vitamin D as well. It is an easily available source of protein. Each cup of 250ml contains 7gm of protein.
Oats
Oats are a rich source of protein and they are a healthy breakfast option. 50gms of Oats provide 12gm of protein. It can be taken with milk or cooked with vegetables also.
Chia seeds
Chia seeds are considered to be very good source of protein and fibres. 100 gm of chia seeds contain 17gms of protein. They are a rich source of fibre and vitamins as well.
So, as a vegetarian, you do not have to worry about deficient protein intake. Incorporate these healthy foods into your diet and stay healthy.
