Constantly, we are being advised to be sure to consume enough protein, because it has various health benefits.
However, when we hear about protein, we immediately think of an animal product. Today, we will present you different vegetarian protein sources which you can consume rather than animal products.
Eggs are extremely high in protein, however their excessive intake could cause the development of sensitivity or allergy.
Here is an explanation what proteins really are.
Fat burning foods
Proteins consist of a string of amino acids, and each of them has its own role. For example, the amino acid phenylalanine ends up as dopamine, which is a neurotransmitter that makes us happy. There are two types of amino acids: essential and non-essential. Our body can create non-essential amino acids from the essential ones, which has to be taken through our diet.
The body needs protein for various reasons, and its lack could cause breaking down of the muscle tissue in order to supply the essential amino acids.
The most important property of protein is its possibility to repair and build the muscle mass. It also creates neurotransmitters such as serotonin, dopamine, and melatonin, which send signals around the body. Moreover, protein has a very important role in creating antibodies, hormones, and enzymes.
Make sure to always get enough amount of protein, but not to much. According to the World Health Organization (WHO), you need to get a minimum of at least .13g/lb of protein per bodyweight every day in order to stay alive and prevent muscle wasting.
Their official recommendation for consuming protein is .30g/lb. However, your individual range depends on various factors, like age, type, goals, physical activity frequency, duration, etc.
For example, the protein requirement for elderly people is a bit higher than the average consumption recommendation by the WHO. However, the safe range is around .2g/ – .8g/lb.
Consuming more than .8g/lb is going to cause unneeded stress on the liver. When our body metabolizes protein, one of the results is ammonia that is turned into urea which we can excrete. The excessive amounts of protein is going to expose the liver to a great pressure, and it should never be overburdened.
The most popular protein sources are meat, fish, and eggs. You should always make sure to consume high-quality, organic products since the animals are able to store toxins in their fat.
However, you can get the required amounts of protein from plant sources too.
Here are the 10 richest sources, which have more protein than the eggs.
An egg of 50g contain 6g protein, and these foods have more protein per 50g:
Chlorella – Around 50gr. of chlorella contain 29g of protein. This alga detoxifies the organism of heavy metals and is abundant in calcium, iron, magnesium, and vitamin A. Include chlorella in smoothies and shakes and enjoy its benefits.
Dulse– It has 16g of protein per 50g. This sea vegetable is also rich in potassium, iodine, and fiber. Add it to salads, in soups, or wraps.
Almond Butter– contains 10g of protein per 50g and is abundant in vitamin E, manganese, biotin, healthy fats. You can simply add it to your favorite smoothie.
Flax Seeds – Flax seeds have 9g of protein per 50g. They are also rich in fiber and omega-3s, which helps to soothe inflammation. You should always use fresh flax seeds, in order to preserve the oils, and ground them. Add the flax seeds to smoothies or use them as a substitute of eggs.
Cacao Nibs– Cacao nibs contain about 7g of protein per 50g. Cacao is not the same as cocoa, because it contains the living enzymes intact, which assist the digestion. Moreover, it is rich in fiber, calcium, and magnesium.
Hemp Hearts– they have 16g of protein per 50g. and are also rich in omega-3 fat. Sprinkle them on every salads, or you can add them to smoothies.
Nutritional Yeast – It is also known as Noosh, and 60g. of it contain an amazing 25g of protein. It is also rich in B-12 and has a cheesy and nutty taste.
Spirulina– it contains 28g of protein per 50g. This algae is able to detoxify the body and eliminate the heavy metals from the organism, and is also high in B vitamins, vitamin K, potassium, magnesium.
Tahini– this is actually roasted and crushed sesame seeds, and around 50g. of it contains 10g of protein. These seeds have very powerful anti-inflammatory properties and they are rich in vitamins and minerals like manganese, magnesium, and zinc.
Mix it with steamed veggies such as broccoli and cauliflower, and enjoy!
Pumpkin Seeds– 50g. of pumpkin seeds contain 8g of protein. They also are able to destroy the parasites in the organism and are high in magnesium. You can add them to salads or consume them as a snack.
There are various reasons why you need to consume more plant sources of protein, so try out these foods, and enjoy the innumerable health benefits!
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