There is a myth that in vegan diets, people suffer to meet the suggested guidelines for protein intake. Well it’s not true and if taken proper care, vegans can manage the protein intake very easily as there are several vegan protein sources out there.
As per as experts, a healthy woman needs around 46 grams of protein whereas a man needs around 56 grams of protein every day. The need of protein may change for some people, like athletes or breastfeeding women, as their requirement of protein intake is little high.
Protein is an essential nutrient, which helps in body growth and other activities like heart and respiratory functions and that’s why it is necessary to maintain the protein intake for a healthy body.
For vegan people, it becomes little tougher to get protein as most of them aren’t fully aware of which vegan food contains what amount of protein or other nutrients. So, here we have come up with few foods which are rich in protein and vegan people can easily have them to maintain their daily intake:
Spirulina is basically a biomass of cyanobacteria which can be consumed by both humans and animals.
As far as protein is concerned, it contains around 65-70 percent of protein, which makes it way better than beef and lentils as these foods contain around 20-30 percent protein.
Additionally, spirulina is also a vital source amino acids and other minerals, which are useful for a human body.
2. Hemp Seeds
Hemp is a type of Cannabis, which can be consumed raw. Hemp seeds are rich in protein as well as carbohydrate and essential amino acid.
The herb contains around 65 percent of protein
3. Chia Seeds
Chia is basically a species of flowering plant in the mint family and its seeds are a good source of fiber, protein, and other essential nutrients.
It contains 47 percent of fat and around 35 percent of protein, which again makes it a good source of protein as compared with meats.
Additionally, this Chia Seeds also contain calcium, which is very good bones.
Those who eat brown rice can find quinoa as the best replacement as it contains protein and other essential nutrients.
Experts find quinoa as the best source of nutrients as it is the only plant-based source which contains all 9 of the essential amino acids that are crucial to human function and health.
With around 38 percent of protein, Tempeh becomes a must for all vegan people. Experts also say that this tempeh doesn’t only contain nutrients but also is good in taste.
It is advised to make tempeh part of the daily food.
Additionally, Nuts, Veggies, Lentils, Beans are also a great source of protein. And for those who say themselves eggetarian, can have eggs and Organic Plain Greek Yogurt.