Nutrition

Protein rich plant foods necessary for our good health

High protein Plant foods

We need protein in our diet for good health. In our body protein breaks down into amino acids. Amino acids build and repair tissues of our body, provide energy and helps in other body functions.  Our body can not produce essential amino acids so we get them by our diet. Protein is two types- complete and incomplete.  A complete protein contains all essential amino acids so-called high-quality protein.  Sources of complete are dairy products, fish, egg and plant foods. Sources of incomplete are plant foods except for soy foods, quinoa, amaranth etc. We do not get complete protein from one source so we paired some food items to get a complete protein.
 

Daily protein requirements

56 gm for men,  46 gm for women,  71 gm for pregnant and nursing mothers.
 
Lentils
25-26 gm  per 100 gm lentils
Rich source of protein and fiber.

Black beans 
20-21 gm per 100 gm black beans.
Rich source of antioxidants.
 
Image result for black beans
Black beans
 
Peanut butter
24-25 gm per 100 gm peanut butter.
Image result for peanut butter
Peanut butter
 
Almonds
21-22 gm per 100 gm almonds. Rich in potassium, magnesium, iron, and fiber.
 
Image result for almonds
Almonds
Quinoa
14 gm per 100 gm of quinoa. Gluten free and full of fiber. Quinoa contains iron, magnesium, and manganese. This is a substitute for rice and used to make muffins and cookies.

Cottage cheese 
11 gm protein per 100 gm of cheese
 
Image result for cottage cheese
Cottage cheese
Sunflower  seeds
Salmon replacement because protein content is same in both of these.  20-21 gm per 100 gm.
Contain selenium, magnesium and helps in lowering cholesterol.
 
Image result for sunflower seeds
Sunflower seeds
Tempeh(soy product)
Tempeh is made from soy by culturing and fermentation process into cake form. Due to its nutritional values, it is used as a meat replacement.  Easy to digest and rich in probiotics.
19-20 gm   per 100 gm Tempeh
Image result for tempeh
Tempeh
 
Tofu
Tofu is made from coagulating soy milk and by processing method convert into sheets or blocks. It is low calorie and gluten free. A half-cup of tofu contains 94 calories. Also a rich source of calcium, magnesium, and iron.
100 gm of tofu contains 8.19 gm . FDA says 25 gm soy protein low in cholesterol and fat content per day reduce the risk of cardiovascular disease.
 
ToTofufu
 
Yogurt(hung curd)
100 gm of yogurt contains 9 gm. Yogurt contains high-quality casein and whey protein. These are good for health. They contain essential amino acids.
 yogurt
Yogurt
 

2 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *