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Top Plant Based Food for Daily Protein Needs


Today, many people are making certain dietary changes to ensure optimal health and wellness. Including plant-based food in your diet is the best way to attain your health goals and get an attractive physique. There are a wide variety of benefits to eating plant-based food or going vegan. Since vegetables and fruits are the central part of these types of diets, including them in your dietary schedule help you increase your intake of vitamins, fibre and minerals.

Many experts have revealed that eating plant-based food is the best way to fulfil your daily protein needs. A plant-based diet is often linked to a healthy heart. According to the study of the American Society of Nutrition, people who eat plant based protein have a lower risk of developing cardiovascular diseases than those who eat animal-derived proteins.

Food sources that are rich in all the essential amino acids are known as "complete protein" sources. For vegans, getting such food sources is not that easy, but here is the list of top plant based food that meets all your daily needs for protein.

  • Quinoa: If you take just one cup of quinoa, you get 8 grams of protein from it. Quinoa is considered the best source for protein especially when you follow a vegan diet. This is because it contains all nine amino acids that are essential for your body to function properly. Including quinoa in your daily diet is also good as it contains other nutrients such as fibre, magnesium, phosphorous and manganese. 
  • Seitan: This is the most popular and widely used meat substitute to make anything from sausages to kebabs to burgers. You can get approx 21 grams of protein by just third-cup serving. It is easy to prepare seitan, you just need to mix gluten with spices and herbs. Nowadays, it is widely used by professional chefs as a good meat substitute to prepare several meat-based dishes such as plant based bacon
  • Lentils: Lentils are a great source for plant-based protein, a slowly digested carbs and other essential nutrients. You can get approximately 50% of fibre by consuming a single cup of lentils. It has been that the lentils contain a good fibre that promotes a healthy gut which reduces cardiovascular diseases, excess body weight, diabetes and some types of cancer. 
  • Buckwheat: Buckwheat is a grain-like and gluten-free food, which is often eaten in the noddle form. It also contains fibre in a good amount and other nutrients that you need to maintain your health. Buckwheat is also a good source for copper, vitamins and zinc. 
  • Chia Seeds: Chia seeds are the complete source of protein, omega-3 fatty acids and fibre. you can get 2 grams of protein in a per tablespoon of chia seeds. you can try adding them in different recipes. Whether you sprinkle them or add them in smoothies, chia seeds add the great taste in your food. 
  • Protein-Rich vegetables: When you are on the vegan diet, it is recommended to eat the dark coloured, leafy green vegetables to fulfil your daily protein. Well, eating alone, these vegetables will not enough to meet your patient's needs, but you can increase your protein intake by adding them to other plant-based food such as plant based chicken. You can try a salad mixed with baby greens, chia seeds, quinoa and other protein-rich food products. 

Summary

Adopting a vegan diet is the best way to get the most out of plant-based food over animal products. Increasing your intake of protein through the above-mentioned food products will support a healthy body and reduce the risks of chronic diseases.