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Rich sources of protein for vegetarians to support your body as an alternative to meat and fish



The best sources of protein are meat, poultry, fish and eggs, but this can pose a problem if a person is vegetarian and relies on plants in his diet only, so there are many sources of protein for vegetarians.


According to a time now news report, protein is the basic building block for everything in the human body, every cell in the human body contains protein. You need protein in your diet to help your body repair cells and make new cells. We need protein to stay healthy and to make the body function the way it should function You will be surprised to know that there are at least 10,000 different types of protein found in everything from our organs to our muscles and tissues. Proteins help build our bones, skin and hair.


Protein helps in manufacturing energy and carrying oxygen throughout the body into the blood, and it also helps in making antibodies that fight infections and diseases and helps maintain healthy cells and create new cells. Not getting enough protein can damage the body by causing It breaks down the tissues and leads to muscle loss.


How much protein do we need?

Almost everyone should get between 10-35% of their daily calories in the form of protein. Mostly, the best sources of protein are meat, poultry, fish and eggs, and there are sources of protein for vegetarians.


Protein sources for vegetarians


Lentils: Total protein: 17.86 grams per cup (boiled). Called pulses, lentils are a staple food and provide a large amount of protein.


Chickpeas: Total protein: 14.53 grams per cup (boiled from the dried) Chickpeas are good snacks or simply cooked in curries, in soups, or added to vegetables.


Beans: Total protein: 14.18 grams per cup (dried decoction) Beans are a good source of iron and fiber.


Green Peas: Total protein: 8.58 grams per cup (boiled) Cook green peas in soup, or with rice.


Other types of protein are:


Quinoa: Total Protein: 8.14 grams per cup (cooked)


Pistachios: Total protein: 5.97 grams per ounce (dry roasted)


Almonds: Total protein: 5.94 grams per ounce (dry roasted)


Cabbage: Total protein: 5.64 grams per cup (boiled from frozen)


Chia seeds: Total protein: 4.69 grams per ounce (dried)


Sweet Corn: Total protein: 4.68 grams per large (raw) ear


Potatoes: Total Protein: 4.55 grams per 1 medium-sized potato (baked with skin)


Broccoli: Total protein: 4.28 grams per leg (boiled, medium)


Avocado: Total protein: 4.02 grams per 1 avocado (medium)

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