Protein is essential for the growth and repair of muscles. Also it strengthens the bones. Protein deficiency can make you feel tired, weak, anemic and lethargic all the time.
If we talk about the daily requirement of protein, then a man needs at least 55 grams of protein daily and a woman needs 45 grams of protein. Shikha Agarwal Sharma, Nutritionist and Dietician and Director of Fat to Slim Telling which vegetarian things are rich in protein.
Pumpkin seeds are a great source of magnesium, iron and protein. One-half cup of pumpkin seeds contains about 16 grams of protein. This is sufficient for an adult’s body if consumed daily.
One cup of chopped spinach leaves contains 5 grams of protein. It also contains iron which is good for your bones and eyes. Apart from this, it is also a great source of calcium.
You can have it for breakfast, lunch and even dinner. It is a great source of protein for those who do not eat meat. One cup of tofu contains 10 grams of protein.
It is one of the easiest to make and is a great source of protein and magnesium. You can eat it by mixing it with your green vegetables. If we talk about the amount of protein, then one cup of quinoa contains 8 grams of protein.
If you really want to increase your protein levels fast, then start consuming lentils. One cup of lentils has about 19 grams of protein and about 15 grams of fiber.
One cup of boiled gram contains 16 grams of protein. You can eat it as a salad by mixing it with hummus to increase its taste and potency.
These magical seeds can easily uplift your mood and energy level. One tablespoon contains about 2.5 grams of protein. You start using more and more of it in your food.
It is a power house of protein. You will be surprised to know that 1 cup of soaked black beans contains 16 grams of protein. It is also a great source of iron, magnesium, potassium and B vitamins.
It is used in pasta, soups, salads and pizzas. Talking about its nutritional value, 1 cup of broccoli contains 6 grams of protein and the same amount can fulfill 30 percent of your daily calcium needs.
One cup (about 6-8 stalks) of asparagus is packed with about 5-6 grams of protein and is also a great source of B vitamins and folate. You can use it as a salad, soup and vegetable.
Disclaimer: This article is for general information only. It cannot be a substitute for any medicine or treatment in any way. Always consult your doctor for more details.