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Protein Rich Food Veg – Every cell needs protein to work well. Proteins play a crucial role in repairing and building muscles, tissues, skin, nails, and hair, whether you follow a plant-based diet or choose animal products.
High Protein Veg, Fruits & nuts are some foods that provide protein of vegetable origin. If we compare this kind of food with those of animal origin, one of the advantages they offer is that they do not provide cholesterol and are foods richer in fiber. However, it is necessary to eat different groups of foods of vegetable origin during the day, without combining them in the same intake, to obtain a protein of high biological value that, as a whole, provides all vital amino acids that the body needs.
Advantages – Plant Source of Protein Rich Food Veg
- Legumes and derivatives: beans, chickpeas, peas, lentils, soybeans, etc., and their products such as tofu, tempeh, or miso.
- Cereals: rice, wheat, rye, corn, quinoa, amaranth, oats, and derived products such as bread, seitan, pasta, wheat germ, polenta, and flaked cereals, all of them preferably whole grain.
- Nuts (walnuts, almonds, cashews, etc.), peanuts (and their cream version), and seeds (chia, sesame, flax, etc.).
- Mushrooms and seaweed also provide protein and accompany many stews, pasta, soups, and salads.
List of Vegetables Rich in Protein
- High Protein Vegetables
- Soy Milk
- Dry Fruits
- Sweet Corn
- Whole Wheat
- Sunflower Seeds
- Chia Seeds
Recommended Daily Allowance – Protein Rich Food Veg
- Early childhood : infant: 1.8 g/kg weight/day
- School age: 1-1.2 g/kg weight/day
- Adolescence: 8-1 g/kg weight/day
- Adult: 8 g protein/kg weight/day
- Pregnancy: RDA + 10 g per day
- Lactation : 1st semester: RDA+ 15 g per day; 2nd semester: RDA+12 g per day
- Menopause: 8 g protein/kg weight/day
- Senior: 8 g protein/kg weight/day
DID YOU KNOW – Protein Rich Food Veg
- The advantage of these foods rich in vegetable proteins compared to those of animal origin is that they do not provide cholesterol and contain fiber.
- Peanut is a legume, although it is classified as a nut due to its nutritional composition.
- Soy is the only plant-based food that provides all the essential amino acids. However, if it is the only source of protein, the ratio must be more significant to reach an adequate intake of quality protein. For example, approximately 200g of soybeans would be equivalent to 100g of beef.
What are Vegetable Proteins, and What are their Benefits?
We all know someone who has a vegan or vegetarian diet. Vegetarians do not include animal meat in their diet, while vegans exclude all kinds of animal products, including milk and eggs.
These people at first have the great challenge of definitively leaving red and white meat in their diet without affecting the protein intake of their balanced diet. Now, how is this achieved? What are the foods that we can use as substitutes?
Protein Rich Food Veg – A perfect alternative is plant-based foods. As their name indicates, they are those foods that come from plants and have a great source of protein and fiber. In addition, consuming them have many other benefits that we mention below:
These foods do not provide cholesterol thanks to the high fiber and unsaturated fat content. Therefore, they help to take more care of the cardiovascular system.
They Reduce the Risk of Suffering From Diabetes
A scientific study reviewed by Worldhealth.net has verified that proteins from vegetables reduce the risk of diabetes. On the contrary, if the consumption of animal protein is greater, the risk of suffering from type 2 diabetes will also be more significant.
They Promote Cell Protection
Vegetable protein sources are antioxidants. That is, they help protect cells from oxidative anxiety. And the damage caused by oxidative stress has been associated with diseases such as cancer, atherosclerosis, and vision loss.
In my content, I want to describe that Protein Rich veg is vegetarian diets are more sustainable since they require less consumption of natural resources such as water and land; and generate fewer greenhouse gases compared to patterns where animal-based foods predominate. Its dietary base is fruits, vegetables, cereals, legumes, nuts, and seeds.
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