Top Vegetarian Sources Of Protein

vegetarian, protein, multivitamin

Written by: Brandi Monasco

Many people prefer to eat a vegetarian diet for one reason or another. Many say that it is healthier if you do not include meat in your diet and others have stomachs that cannot digest meat very well.

Whatever the case may be, there are common concerns about protein sources for vegetarians. As we all know, protein is vital for the body because it is responsible for muscle growth and maintaining healthy nails and hair among other things. Vegetarians usually have a meat-free diet and we know that meat is a major source of protein.

Despite popular opinion though, there are great sources of proteins out there apart from meat. Check out some of the top plant-based sources…

Beans

This is probably the best source of protein apart from meat. Beans contain amino acids, which makes them a complete plant protein source. They contain fiber that is responsible for making you feel fuller for longer. Beans also have nutrients that enhance heart, brain and muscle health.

Chia Seeds

Studies reveal that one tablespoon of chia seeds contains 2.5 grams of protein. Though this might not be enough protein needed in the body, chia seeds are one of the best sources of protein for vegetarians. They also contain essential amino acids that are beneficial to the body.

Quinoa

There are so many quinoa products available today. Quinoa is high in protein and healthy unsaturated fats. It also contains fiber and essential amino acids that promote muscle growth. This is also a great source of protein for vegetarians.

Lentils

One cup of cooked lentils contains 18 grams of protein. This is a great vegan source of protein and carbs that are slowly digested, therefore, making you feel fuller for longer. These are another top protein source for vegetarians.

Hemp Seeds

These are found in marijuana plant, but they don’t contain drug effects. Per 28 grams of hemp seeds, you get about 10 grams of digestible proteins. This is a high amount compared to other seeds such as flaxseeds. Hemp seeds also contain zinc, magnesium and calcium and are therefore another great source of protein for vegans and vegetarians.

Green Peas

A cooked cup of green peas contains 9 grams of protein. A meal with green peas will ensure that you have protein, fiber, vitamins as well as manganese.

Spirulina

Also known as the green algae, spirulina is a superfood that contains 8 grams of proteins in 30 ml. Spirulina provides a high amount of thiamin and iron. Vegetarians can source the proteins from spirulina and also get other health benefits that come with this superfood.

There are other sources of proteins for vegetarians such as oats, nuts, wild rice, spinach, guava, almonds, etc., but these are the top sources. The most important thing is to ensure that as a vegetarian, you don’t allow yourself to have a protein deficiency when all these sources are available.

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Brandi Monasco

Brandi Monasco

Health Advocate at Gettin' Healthy
Brandi Monasco is a freelance writer, graphic designer and social media manager from Texas. She graduated with a Bachelor’s Degree in Communication Arts and has recently found a new love for health and nutrition.
Brandi Monasco
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