Protein is an essential nutrient that plays a crucial role in the human body. It is the building block of muscles, bones, skin, and other tissues, and is involved in many important functions such as repairing and maintaining tissues, producing enzymes and hormones, and supporting the immune system.
Protein is made up of amino acids, which are the building blocks of protein. There are 20 different amino acids, and the body can produce some of them, but others must be obtained through the diet. These are called essential amino acids, and they are important for building and repairing tissues in the body.
Protein is important for people of all ages, but it is especially important for growing children, pregnant women, and athletes. Growing children need protein to build and repair their tissues, while pregnant women need protein to support the growth and development of their fetus. Athletes and active individuals need protein to repair and build their muscles, which can become damaged during exercise.
Why protein is the most important nutrition for our health
Protein is a crucial nutrient that plays a vital role in maintaining our overall health and well-being. It is an essential building block of the body, and is necessary for the growth, repair, and maintenance of tissues and organs. In fact, protein is often referred to as the “building blocks of life” for this reason.
Here are some reasons why protein is the most important nutrition for our health:
- It helps to build and repair tissues: Protein is required by the body to build and repair tissues such as muscles, bones, skin, and organs. Without protein, the body would be unable to repair and regenerate damaged tissues, leading to various health problems.
- It supports immune function: Protein is also essential for a healthy immune system. The immune system is responsible for protecting the body against harmful pathogens such as bacteria and viruses. Protein plays a vital role in the production of antibodies, which are essential for fighting infections.
- It helps to maintain a healthy weight: Protein is also important for weight management. Consuming protein can help to reduce appetite and increase feelings of fullness, which can help to prevent overeating and promote weight loss.
- It supports healthy aging: As we age, our bodies require more protein to maintain muscle mass and prevent age-related muscle loss. Consuming adequate amounts of protein can help to prevent muscle loss and maintain physical function as we age.
- It’s essential for brain health: Protein is also important for brain health. It provides the building blocks for neurotransmitters, which are essential for proper brain function. A lack of protein can lead to cognitive problems and impaired brain function.
Top 10 Vegetarian/Vegan Protein Sources:
While both vegan and non-vegan protein sources can provide essential amino acids, there are several reasons why vegan protein may be considered better than non-vegan protein.
Firstly, many vegan protein sources are also rich in fiber, vitamins, and minerals, which are essential for maintaining good health. For example, lentils and chickpeas are not only high in protein but also provide fiber, iron, and folate.
The vegan protein sources even have lower saturated fat and cholesterol than animal-based protein sources. Excessive intake of saturated fat and cholesterol has been linked to an increased risk of heart disease, so choosing vegan protein sources can be a heart-healthy option.
Apart from that, vegan protein sources are often more sustainable and environmentally friendly than animal-based protein sources. Animal agriculture is a significant contributor to greenhouse gas emissions, deforestation, and water pollution, so reducing animal-based protein intake can have a positive impact on the environment.
Choosing vegan protein sources can also promote ethical and animal welfare values. Many people choose a vegan diet because they do not want to contribute to the exploitation and suffering of animals as cute beings like animals don’t really belong on a plate.
So, here are 10 vegetarian/ vegan alternatives of protein that are readily available at decent prices:
- Tofu: Made from soybeans, tofu is a popular vegan protein source. It has a firm texture and mild flavor, making it versatile for use in various dishes.
100g of tofu contains: 8 grams of protein,2 grams of carbohydrates, 4 grams of fat, 70 calories.
- Lentils: Lentils are a legume that are high in protein and fiber. They come in different varieties and can be used in soups, stews, and salads.
100g of lentils contains: 9 grams of protein, 20 grams of carbohydrates, 1 gram of fat, 116 calories.
- Chickpeas: Chickpeas, also known as garbanzo beans, are a popular vegan protein source. They can be used in a variety of dishes, such as hummus, salads, and stews.
100g of chickpeas contains: 19 grams of protein, 61 grams of carbohydrates, 6 grams of fat, 364 calories.
- Quinoa: Quinoa is a grain-like seed that is high in protein and is considered a complete protein as it contains all nine essential amino acids. It can be used in salads, as a side dish, or as a base for a vegan bowl.
100g of quinoa contains: 4 grams of protein, 21 grams of carbohydrates, 2 grams of fat, 120 calories.
- Almonds: Almonds are a nutrient-dense nut that is high in protein, healthy fats, and fiber. They can be consumed as a snack, used as a topping for oatmeal or smoothie bowls, or made into almond milk.
100g of almonds contains: 21 grams of protein, 22 grams of carbohydrates, 49 grams of fat, 576 calories.
- Chia seeds: Chia seeds are a tiny seed that is high in protein, fiber, and omega-3 fatty acids. They can be used in smoothies, oatmeal, or as a topping for yogurt or fruit bowls.
100g of chia seeds contains: 17 grams of protein, 42 grams of carbohydrates, 31 grams of fat, 490 calories.
- Hemp seeds: Hemp seeds are a nutty-tasting seed that is high in protein, healthy fats, and fiber. They can be used in smoothies, salads, or as a topping for yogurt or oatmeal.
100g of hemp seeds contains: 31 grams of protein, 9 grams of carbohydrates, 49 grams of fat, 553 calories.
- Seitan: Seitan is a protein-rich meat substitute made from wheat gluten. It has a meat-like texture and can be used in various dishes such as stir-fries and sandwiches.
100g of seitan contains: 25 grams of protein, 8 grams of carbohydrates, 2 grams of fat, 120 calories.
- Tempeh: Tempeh is a fermented soybean product that is high in protein and is a good source of probiotics. It has a nutty flavor and can be used in sandwiches, stir-fries, and salads.
100g of tempeh contains: Calories: 121 kcal, Protein: 11 g, Carbohydrates: 10 g,Fiber: 5 g, Fat: 5 g, Iron: 2.7 mg, Calcium: 63 mg
- Edamame: Edamame are young soybeans that are harvested before they mature. They are a good source of protein and can be consumed as a snack, used in salads, or added to stir-fries.
100g of edamame contains: Calories: 193 kcal, Protein: 18.5 g, Carbohydrates: 9 g, Fiber: 0.5 g, Fat: 10 g,Iron: 2.7 mg, Calcium: 111 mg