5 plant-based proteins that are essential for a healthy and balanced lifestyle

Lack of nutrients in the day-to-day diets and the dependency on fast food in our busy routine are some of the reasons for the surge in lifestyle disorders among people today. 

 

The role of proteins in maintaining a healthy body cannot be overlooked. However, apart from the general understanding of protein availability from animal sources, plant-based proteins also offer essential nutrients to support our health. 

 

Plant-based proteins are considered good for heart health as they come with less saturated fat and no cholesterol. They also contain amino acids which help the body in building and repairing muscles, enzymes, skin and hormones. They come with high fiber content, which is essential for smooth digestion. 

 

The inclusivity factor for vegetarians and vegans makes it a better choice for many. 

 

Here are 5 plant-based proteins that have good protein content, as per the US Department of Agriculture's official nutrition database and other sources. 

 

Lentils

With around 18g of protein per cooked cup, lentils are an excellent source of fiber, iron and other nutrients. It helps in heart health, digestion and in controlling blood sugar. 

 

Green Soybeans/Edamame

They contain around 17g of protein per cooked cup and are known to contain all essential amino acids along with other vitamins. According to Medical News Today, one cup of hulled edamame beans provides an adult with the following:

 

-almost 10% of their daily calcium

-more than 10% of their daily vitamin C

-around 20% of their daily iron

-at least 34% of their daily vitamin K

-at least 120% of their daily folate

-at least 33% of their daily protein

 

Tofu

It consists of 10-12 grams of protein per half cup. It is known to contain calcium, iron and isoflavones that can help in reducing inflammation. 

 

Hemp seeds

An excellent source of protein that is easily digestible and can support brain and heart health.

 

Chickpeas

It consists of around 15g of protein per cooked cup and is an excellent source of fiber, manganese as well as plant iron. 

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