Proteins play an essential role in the body. They perform many functions such as boosting the immune system, assisting thousands of biochemical reactions inside and outside cells. It also helps the growth and repair of body tissues, and other vital functions. In view of its importance and the need for renewal. We will highlight through this article the most important Sources of vegetable protein.

Sources of plant protein

There are many dietary foods, which are a rich source of vegetable proteins. Which can be added to the diet of the diet, and in order to maintain a healthy weight. Among the most important of these sources are:

1. Legumes

Legumes are a rich source of vegetable protein, such as fava beans, lentils, chickpeas, kidney beans, and soybeans, each of which contains between 11 to 14 g of protein per cup.

2. Oatmeal

Oats and oatmeal are a good source of protein. Although it is not considered a complete protein, it contains high-quality protein compared to other commonly used grains such as wheat and rice.

Oats can be used in many recipes, including oatmeal and oat milk.

One cup (120 ml) of dry oats provides approximately 6 g of protein and 4 g of fiber. This is in addition to containing adequate amounts of folate, zinc, and phosphorus.

3. Chia seeds

One of the sources of vegetable protein is also chia seeds, which can be used in baked goods, juices, and desserts, as (35 g) of them contain 6 g of protein and 13 g of dietary fiber.

They also contain decent amounts of selenium, iron, antioxidants, and omega-3 fatty acids.

4. Quinoa

One cup (240 ml) of cooked quinoa contains 8 to 9 g of vegetable protein. It is also a good source of dietary fiber, complex carbohydrates, iron, phosphorous, and magnesium.

5. Yeast

Yeast is a commonly used ingredient in cooking such as:

• Mashed potato dishes
• pasta dishes
• scrambled tofu.

What distinguishes it is that it is a good plant protein source for the body. Where each (28 g) contains:

• 14g of protein
• 7 gm of dietary fibre

It is also an important source of all types of B vitamins including vitamin B12, zinc, magnesium, copper, and manganese.

6. pistachios

Pistachios (approximately 28 g) contain 5.97 g of protein. So it is a good source of vegetable protein, and you can use pistachios or peanut butter and add them to salads, baked goods, and fish dishes as well.

7. Potatoes

Each medium-sized potato (potato) contains approximately 4.55 gm of protein. It also contains vitamin C and vitamin B6. And to get more benefit, it is preferable to eat it baked with the peel.

8. Wild rice

One cup of cooked wild rice contains 6.54 g of protein. Wild rice can be used in many culinary recipes such as poultry dishes, stuffing, or soups.

9. Watercress

One cup (34g) of watercress contains 0.8g of protein, and every 100g of watercress contains 2.3g of protein and 11 calories.

Watercress is also a rich source of vitamins such as vitamin K, vitamin C, vitamin B, and vitamin A. Therefore, it is best for you to eat watercress raw, such as:

• Add it to salad dishes
• Add it to sandwiches
• Add it to nutritious juices, while avoiding boiling it in water so as not to reduce its benefits and antioxidant content.

10. Alfalfa sprouts

Although alfalfa sprouts are low in calories, they are rich in nutritional sources. Studies have shown that eating alfalfa sprouts (40 g) 3 times a week for 8 weeks. It may reduce triglycerides and bad cholesterol levels, as it contains saponins.

One cup (33 g) contains 1.3 g of protein. It is also a rich source of vitamin K, and a source of vitamin C, iron, phosphorous, zinc, copper, and folic acid.

11. Spinach

One cup (25 g) of fresh spinach contains 0.7 g of protein. and 121 mcg of vitamin K. It is also a good source of calcium, potassium, iron, and magnesium.

As one study, which was conducted on some athletes, showed that taking spinach supplements for 14 days led to a decrease in oxidative stress and muscle damage.

It may also help lower blood pressure, thus maintaining a healthy heart.

12. Other sources

The difference between vegetable and animal protein

Proteins contain amino acids, but they may differ in the ratio between plant protein and animal protein.

• For optimal health, the body needs essential and non-essential amino acids in the right proportions.
• Note that essential amino acids are obtained through the diet, as the body cannot produce them.
• Animal protein sources such as poultry, meat, fish, eggs, and dairy products are complete sources of protein.
• This is because it contains all the essential amino acids that the body needs to function efficiently and effectively.
• On the other hand, vegetable protein sources such as nuts, beans, lentils, and others contain protein.
• However, they are considered incomplete sources as they may lack one or more of the essential amino acids that the body needs.
• Despite the importance of animal protein sources, some studies have indicated that consuming red meat may lead to an increased risk of heart disease and stroke.
• On the other hand, many studies indicated that the problem is not all red meat, but rather the problem lies in processed red meat.

Important nutritional tips for vegetarians

A vegetarian diet needs to be well planned in order to get the nutrients that the body needs in order to function efficiently. Among the most important tips when following a vegetarian diet:

1. Avoid eating processed foods

Choose a variety of healthy plant foods instead, such as fruits, vegetables, legumes, and nuts.

2. Eat beans and peas

It is recommended to eat beans and peas whether you follow a vegetarian diet or follow a healthy diet. As it is rich in many nutrients that the body needs.

3. Eat nuts

Variety in eating unsalted nuts, and adding them to salads or main dishes.

4. Get Vitamin B12

In order to obtain vitamin B12, which is naturally available in animal products.

• Choose fortified foods, such as soy products or cereals.
• Make sure to take a vitamin B12 supplement.

Where the importance of this type of vitamin is due to the fact that it plays an important role in the body in order to produce red blood cells, and prevent anemia.

5. Get iodine

The body needs iodine, which is found in animal products, as it is a component of thyroid hormones. Which in turn helps in the growth of the basic organs, and the regulation of metabolism.

So vegetarian dieters may not get enough of it, which could lead to an increased risk of thyroid inflation.

However, getting only a quarter of a teaspoon per day of iodine salt may provide a significant amount of iodine.

6. Iron absorption

Vegetarians may have difficulty absorbing iron from plant protein sources compared to other sources.

Therefore, the body needs help to absorb iron, by eating foods rich in vitamin C such as citrus fruits, cabbage, and broccoli.

In the end, the health of your body is your responsibility, so you should choose what is best for you, and what your body needs in order to work efficiently.