Protein is an essential nutrient for the growth of the body. People of all ages need to consume protein in the diet. Protein contributes immensely to the formation of organs. These special nutrients are also necessary for the development of skin, blood, muscle and bone cells. Protein deficiency can be easily met through diet. Non-vegetarian people fulfill their protein deficiency by eating non-veg, but vegetarians feel that they have no option to get protein.
There is a common misconception that vegetarians have limited protein options. Whereas non-vegetarians meet their body’s protein needs from foods like chicken, salmon and eggs. But you know that even for vegetarians, there are many options for having a balanced diet rich in protein.
Disadvantages of Protein Deficiency: Lack of protein, an essential nutrient for the body, can lead to many health problems including hair, skin and nails. Muscles are considered to be the largest storehouse of protein. Lack of it in the body can cause damage to the muscles. Apart from this, lack of protein can weaken bones and increase the risk of fracture.
Nutritionist Azra Khan shared a post on Instagram and informed that protein is the main source for vegetarians, which can be included in the diet to meet the deficiency of protein. Let us know by which special foods vegetarians can fulfill the lack of protein in the body.
Pulses best source of protein: You can include black lentils, chickpeas, kidney beans, legumes, green lentils, black beans in the diet to meet the lack of protein in the diet. You will get 7-8 grams of protein in 100 grams of lentils.
Quinoa: Quinoa is called a superfood. It belongs to the amaranth family, and contains all the essential amino acids. If you consume 100 grams of quinoa, then you will get 9 grams of protein.
Pumpkin Seeds: If you are a vegetarian and want to meet the lack of protein, then include pumpkin seeds in the diet. If you consume a spoonful of pumpkin seeds in the diet, then you will get 5 grams of protein from it.
Consume curd: Curd is a digestible food which is easily available throughout the year. Consuming curd with food enhances the taste of food, as well as keeps the body healthy. If you want to meet the lack of protein in the body, then consume 100 grams of curd in lunch. By consuming 100 grams of curd, you will get 9 grams of protein.
Paneer/Tofu: You can consume cottage cheese and tofu to meet the lack of protein in the body. If you consume 100 grams of cottage cheese, you will get 16 grams of protein. Similarly, if you eat 100 grams of tofu, you get 8 grams of protein.