Protein is an integral part of our diet, it is about 17% of body weight and is a major component of our muscles, skin, internal organs, especially the heart and the brain, eyes, hair, and nails. But what to do for vegans or people who don’t like meat? Nutritionist Nicola Shubrook, lists the most valuable sources of protein in plant foods.
“Plant food can be a great source of protein and a real benefit, helping to reduce the amount of animal protein in the diet, regardless of whether you are omnivore, vegetarian or vegan”. says Mr. Shubrook.
Legumes are a great, low-fat and affordable source of vegetable protein, and can provide dietary diversity.
Lentils: about 8-9 grams of protein per 100 g
Chickpeas: 7 g protein per 100 g
Peas — about 7 g per 100 g
Beans (all types): from 7 to 10 g protein per 100 g
Tofu prepared from soybean 100 grams of this product provide 8 g of protein. Tofu is very versatile because it can be prepared in different ways, including baking and frying, but also add it to soups.
Nuts and seeds
Hemp seeds — 5 grams per tablespoon with slide
Crushed flax seed — 3 g per tablespoon with slide
Almonds — 3 grams of protein in every six nuts
Walnuts — about 3 grams of protein for every three whole walnuts
Pumpkin seeds — 4 grams per tablespoon
Cashew nuts — 3 g per 10 nuts
Brazil nuts — 4 g six nuts
Although oats are a complex carbohydrate providing a slow release of energy, it is also an excellent source of protein packing 10 g per 100 g
Asparagus — almost 2 g of protein per six copies
Avocado — more than 1 g ? avocado
Broccoli — about 3 g per 80 g broccoli
Brussels sprouts — about 2 g to 80 g
Cauliflower — 1.5 g per serving 80 g
Jerusalem artichoke — more than 1 g of protein per 80 g