We are constantly being advised to make sure we are getting enough protein, as this fabulous macronutrients’ numerous health benefits.
However, most of you immediately think about animal products when you hear about proteins, but we are here to inform you that there are numerous vegetarian protein sources.
Eggs are extremely high in protein, but their excessive intake might cause the development of sensitivity or allergy.
However, let us first explain what proteins really are.
Proteins consist of a string of amino acids, each of them having its own role. For instance, the amino acid phenylalanine ends up as dopamine, a neurotransmitter that makes us happy.
Amino acids can be of two types, essential and non-essential. Our body is able to create non-essential amino acids from the essential ones, which must be taken through our diet.
The body needs protein for numerous reasons, and its lack would cause breaking down of the muscle tissue in order to supply the needed amino acids.
The most important property of protein is its ability to repair and build muscle mass. It also creates neurotransmitters like serotonin, dopamine, and melatonin, which send signals around the body. Plus, it has a role in the creation of antibodies, hormones, and enzymes.
You should always make sure you are getting enough protein, but not in excessive amounts. According to the World Health Organization (WHO), you should get a minimum of at least .13g/lb of protein per bodyweight daily to stay alive and prevent muscle wasting.
Their official recommendation for protein consumption is .30g/lb. However, your individual range depends on various factors, such as age, goals, physical activity frequency, type, duration, etc.
For example, the protein requirement for elderly people is slightly higher than the average consumption recommendation by the WHO. Yet, the safe range is within .2g/ – .8g/lb.
Going over.8g/lb can cause unneeded stress on the liver. Once the body metabolizes protein, one of the results is ammonia that is changed into urea we can release. The excessive amounts of protein can expose the liver to a good pressure, and it ought to never be burdened.
The most popular protein sources include meat, fish, and eggs. Always ensure you are eating high-quality, organic products as animals will store toxins in their fat.
When comparing the foods below, all of them have a lot of protein than an egg on a gram to gram comparison in an edible type. That’s to say, one egg is often about 50g and has 6g of protein all the foods below have a lot of protein per 50g. 12 & 13
Fifty grams of chlorella contain 29g of protein. This alga detoxifies the body of heavy metals and is rich in calcium, iron, magnesium, and vitamin A. Add it in smoothies and shakes and enjoy its benefits.
There are 16g of protein per 50g. This sea vegetable is also high in potassium, iodine, and fiber. Add it to salads, in soups, or wraps.
- Almond Butter
Has 10g of protein per 50g. It is also a good source of healthy fats, biotin, vitamin E, and manganese. Great to add to smoothies.
- Flax Seeds
Flax seeds contain 9g of protein per 50g. and are also rich in fiber and omega-3s, which soothe inflammation. Always use fresh flax seeds, to preserve the oils, and ground them. Add them to smoothies or use them as an egg substitute.
- Cacao Nibs
Cacao nibs have 7g of protein per 50g. Cacao is not the same as cocoa, as it contains the living enzymes intact, so it helps digestion. Also, it is rich in calcium, fiber, and magnesium.
- Hemp Hearts
These contain 16g of protein per 50g. and are also abundant in omega-3 fat, Sprinkle them on your salads, or add them to smoothies.
- Nutritional Yeast
It is also known as Noosh, and 60g. of it have whopping 25g of protein. It is also high in B-12 and has a cheesy and nutty.
There is 28g of protein per 50g. This superfood and algae detoxifies the body and eliminates heavy metals, and is also high in B vitamins, potassium, vitamin K, magnesium.
It is actually roasted and crushed sesame seeds, and 50g. contain 10g of protein. These seeds have potent anti-inflammatory properties and are abundant in vitamins and minerals such as manganese, magnesium, and zinc.
Combine it with steamed veggies like broccoli and cauliflower, and enjoy!
- Pumpkin Seeds
Have 8g of protein per 50g. They are a great source of magnesium which is needed for energy utilization in our body. They are also excellent at helping to kill parasites! I love using pumpkin seeds as a snack or in salads to add a nice crunch.
There are numerous reasons why you should consume more plant sources of protein, so try out these foods, and enjoy the myriad of health benefits!