Soybeans are low in saturated fat and rich in vitamin C, protein and folic acid. They are an excellent source of calcium, fiber, iron, magnesium, phosphorus and potassium. One bowl of cooked soybeans provides 28 grams of protein. One or two servings of soy products daily may help our health. Soybeans and soy foods can reduce the risk of many health problems including cardiovascular disease, stroke, coronary artery disease, some cancers and improves bone health.
Our modern science says that pumpkin seeds have an impressive nutrient profile that benefits many aspects of our health. They are a rich source of proteins, unsaturated fatty acids, vitamins and minerals that reduce risk factors for chronic diseases, including cancer. If you want to experience the benefits of pumpkin seeds, you can easily incorporate them into your diet. In many countries, especially in India they are popular snacks that can be eaten raw or roasted, salted or unsalted.
Dairy products such as milk, cheese and yogurt are not only excellent sources of protein, but also contain valuable calcium and are often fortified with vitamin D. Choose lean or low-fat dairy products to keep your bones and teeth strong and prevent osteoporosis. Yogurt is rich in nutrients and can be beneficial to your health if taken regularly. It may also help reduce the risk of some while promoting gastrointestinal health and weight management.
Compared to most vegetables, broccoli is relatively high in protein, accounting for 29% of its dry weight. However, due to its high water content, one cup of broccoli provides 3 grams of protein. One serving of broccoli contains a whopping 220% of the recommended daily intake.
Chickpeas are what's called a whole protein due to the fact they incorporate all 9 crucial amino acids, which can be constructing blocks that assist our bodies feature properly. “Chickpeas also are an remarkable supply of non-animal protein". They're fantastic for vegetarians and vegans.
Oats are a nutritional driving force rich in dietary fiber, proteins to support muscles, and essential fats to support joints. Rolled oats contain about 1115% protein, which is equivalent to 11.g of protein per 100 g. Oats are another muscle-building staple for bodybuilders and athletes who want to gain muscle mass. Oats are a complex carbohydrate with a low GI and a long lasting fuel supply that energizes your training.
Chia seeds contain large amounts of fiber and omega 3 fatty acids, many high quality proteins and some essential minerals and antioxidants. They can improve digestive health, heart-healthy blood levels of omega 3 fatty acids, and risk factors for heart disease and diabetes, Chia seeds can offer several benefits as part of a healthy diet. There is no chia seed RDA, However they can be safely consumed in an amount of 50 grams per day. This is 5 tablespoons. Chia plants belong to the mint famiy.
Compared to other beans, lentils are second in protein (soybeans get the highest honor). When combined with whole grains such as brown rice, you can get the same quality protein as meat. However, eating lentils instead of lean or processed meats makes a healthy choice for the heart. Lentils are low in calories so they don't get fat. In addition, it is quite rich in fat-burning proteins, fibers and compounds! If you consume more calories than you burn, you will gain weight.
Unlike most vegetable proteins, they provide all the essential amino acids your body needs. Edamame contains about 18.4 grams of protein. This is a decent amount for a vegetable food. It is also a high quality protein source and provides all the essential amino acids.
Quinoa, pronounced as “Keanwa", is a gluten-free alternative to starchy grains. Often, it plays a role similar to cooking grains, but quinoa is actually the seed of the same family as beet, chard and spinach. Rich in protein, it is an important plant- based source of all nine essential amino acids.
