scorecardresearch
Follow Us:
Saturday, July 02, 2022

Vegetarians, you must have these top five sources of protein in your diet

Keep in mind that protein deficiency can lead to a host of health problems, including issues with the hair, skin and nails

By: Lifestyle Desk | New Delhi |
March 28, 2022 1:20:54 pm
protein, protein rich foods, protein options for vegetarians, what should a vegetarian eat for protein, protein foods, paneer, indian express newsA classic alternative to chicken, if you consume 100 grams of paneer, you will get 16 grams of protein. (Photo: Getty/Thinkstock)

There is a common misconception that for vegetarians, protein choices are limited. While non-vegetarians get their protein from foods like chicken, salmon and eggs, there are many options for vegetarians, too, to have a balanced diet that is rich in protein.

Nutritionist Azra Khan lists some of the major sources of vegetarian protein, in case you are looking to make some dietary changes. Read on.

Lentils: In 100 g of lentils you will get 7-8 g of protein. It includes black lentils, chickpeas, kidney beans, split peas, green lentils, black beans, etc.

Quinoa: It belongs to the amaranth family, and has all the essential amino acids. If you consume 100 g of quinoa, it will give you 9 g of protein.

Pumpkin seeds: If you consume them, one tablespoon will give you 5 grams of protein.

Curd: Easily available and consumed all through the year, you will get 9 grams of protein from a 100 gram curd bowl.

Paneer/Tofu: A classic alternative to chicken, if you consume 100 grams of paneer, you will get 16 grams of protein, and if you eat 100 grams of tofu, you get 8 grams of protein.

Keep in mind that protein deficiency can lead to a host of health problems, including issues with the hair, skin and nails. It can also cause a loss of muscle mass, since muscles are understood to be the largest reservoir of protein. In addition to that, not enough protein intake can weaken your bones, too, and make you prone to fractures.

In the formative years of a child’s life, protein-rich foods can build their immunity and help them grow; lack of protein can slow down growth and also make a person more susceptible to infections.

Protein-rich foods have to be consumed in certain amounts, and for that you can check with a dietician and customise your everyday meals.

Best of Express Premium
Women’s emancipation or population control? Why abortion was legalised in...Premium
Udaipur killing on video | ‘Do something spectacular’: Man from Pak told ...Premium
In village of fauji dreams, second thoughts, insecurity over AgnipathPremium
Delhi HC recently struck down powers of Banks Board Bureau; new body to s...Premium

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!

UPSC KEY Have you seen our section dedicated to helping USPC aspirants decode daily news in the context of their exams?

📣 The above article is for information purposes only and is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional for any questions you may have regarding your health or a medical condition.

For all the latest Lifestyle News, download Indian Express App.

  • Newsguard
  • The Indian Express website has been rated GREEN for its credibility and trustworthiness by Newsguard, a global service that rates news sources for their journalistic standards.
  • Newsguard
Advertisement
Advertisement
Advertisement
Advertisement