Top six vegetarian protein food items for muscle building
By Lokmat English Desk | Published: September 16, 2023 02:04 PM2023-09-16T14:04:31+5:302023-09-16T14:04:31+5:30
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Protein is crucial for individuals, whether they are overweight or lean, as it plays a vital role in various aspects of health, ranging from muscle development to maintaining strong bones. A deficiency of proteins in the body can result in weight loss, muscle weakness, and can negatively impact heart health.
Symptoms such as weakness, fatigue, body swelling, a weakened immune system, and issues with hair and nails can manifest in cases of protein deficiency. It's a common misconception that sufficient protein can only be obtained from meat sources. In reality, incorporating certain vegetarian foods into one's regular diet can effectively address protein deficiency and promote overall health.
Pulses
Pulses are a rich source of protein, containing approximately 25 percent protein content. They are also packed with dietary fibers, vitamins, and minerals, making them a nutritious food choice. Among various pulses, mung beans have one of the highest protein contents.
Chia seeds
Chia seeds are indeed a valuable source of protein, boasting a protein content ranging from 15 to 17 percent. Additionally, they are known for being rich in healthy fats, making them a nutritious addition to one's diet.
Pumpkin seeds
Pumpkin seeds are an excellent source of protein, with a protein content of approximately 30 percent. Moreover, they are also packed with healthy fats, making them a nutritious and wholesome dietary choice.
Greek yogurt
Greek yogurt is a dairy product that is notably higher in protein content compared to regular yogurt or curd. It typically contains around 10 to 15 grams of protein per serving, making it a protein-rich option for those looking to increase their protein intake.
Paneer
Paneer is indeed a protein-rich dairy product. One cup of paneer typically contains around 12 grams of protein. Additionally, it is a valuable source of calcium, making it a nutritious choice for those looking to boost their protein and calcium intake.
Broccoli
Broccoli is relatively higher in protein content compared to many other vegetables. It can be considered a decent source of plant-based protein. Approximately, one cup of raw broccoli contains about 2.6 grams of protein, making it a healthy addition to a balanced diet.
