What is Protein? And Protein-Rich Foods For Vegetarians

by Somya Agrawal

Are you a vegetarian and struggling to find protein sources in your diet? Don’t worry, this article will help you know protein-rich foods that you can easily incorporate into your diet and improve your overall protein intake.

What is Protein?

Protein is a macronutrient that is essential for the growth, repair, and maintenance of body cells and tissues. It is made up of amino acids, which are organic compounds that combine to form proteins. There are 20 different amino acids that can be arranged in various sequences to create other proteins.

Proteins have numerous functions in the body, including acting as enzymes, hormones, and antibodies. They also play a crucial role in building and repairing tissues such as muscles, skin, hair, and nails. Additionally, proteins are involved in transporting molecules across cell membranes, providing structure to cells, and supporting the immune system.

Protein can be obtained through various food sources such as meat, poultry, fish, dairy products, eggs, legumes, nuts, and seeds. It is important to consume an adequate amount of protein in the diet to meet the body’s needs and support optimal health. The recommended daily intake of protein varies depending on factors such as age, sex, weight, and activity level.

What are Essential Amino Acids?

Essential amino acids are a group of nine amino acids that the body cannot produce on its own and must be obtained from food sources. These amino acids include histidine, leucine, isoleucine, methionine, lysine,  phenylalanine, tryptophan, threonine, and valine. These amino acids are vital for various biological processes in the body, including protein synthesis, tissue repair, hormone production, and immune system function. Ensuring an optimum intake of essential amino acids is crucial for overall health and well-being.

What are Non-essential Amino Acids?

Nonessential amino acids are amino acids that the human body is able to synthesize on its own and therefore do not need to be consumed through diet. There are 11 nonessential amino acids:

  1. Alanine
  2. Asparagine
  3. Aspartate
  4. Glutamate
  5. Glutamine
  6. Glycine
  7. Proline
  8. Serine
  9. Cysteine (can be essential under certain conditions)
  10. Tyrosine (can be essential under certain conditions)
  11. Arginine (can be nonessential for healthy individuals, but essential for infants and people with certain health conditions)

It is important to note that although these amino acids can be synthesized by the body, they can still be obtained through dietary sources.

How much protein is required every day?

The recommended dietary allowance (RDA) for protein varies depending on sex, age, and activity level. However, for most healthy adults, the RDA is around 1-1.3 grams of protein per kilogram of body weight. This means that for a sedentary adult weighing 68 kilograms, the recommended protein intake would be approximately 68 grams per day.

Athletes and people with more active lifestyles may require higher amounts of protein. Hence, It’s always best to consult with a healthcare professional or registered dietitian for personalized nutrition advice.

 

What are protein-rich foods for Vegetarians?

There are several protein-rich foods for vegetarians that include:

1. Legumes:

Lentils (9-20g of protein in 100 gms), chickpeas (10.7gm protein per 100 gms), black beans (20g of protein in 100 gms), and other types of beans are excellent sources of protein.

2. Soy:

Foods such as tofu (8g of protein in 100 gms), tempeh (18.5g of protein in 100 gms), and edamame (18.4g of protein in 100 gms) are high in protein.

3. Quinoa:

This grain-like seed is a complete protein and contains all nine essential amino acids. 100 gms of quinoa delivers 13g of protein. 

4. Seeds:

Chia seeds, hemp seeds, flaxseeds, and pumpkin seeds are excellent sources of protein.

5. Greek Yogurt:

If you consume dairy, Greek yogurt is a protein-packed vegetarian option. 100 gms of Greek yogurt delivers 4g of protein. 

6. Nuts and nut butter:

Almonds (6g of protein in 100 gms), peanuts (25g of protein in 100 gms), cashews (5.2g of protein in 100 gms), and nut butter like almond butter (3.4g of protein in 100 gms) and peanut butter (25g of protein in 100 gms) provide protein.

7. Whole grains:

Foods like brown rice, oats, barley, and whole wheat bread contain moderate amounts of protein.

8. Dairy Products:

Milk (4-5 g of protein in 100 gms), cheese (22 g of protein in 100 gms), and cottage cheese (11g of protein in 100gms) are protein-rich options if you consume dairy.

9. Seitan:

Made from wheat gluten, seitan is a popular meat substitute packed with amino acids, delivering 25g of protein in 100 gms of seitan. 

Remember to consult a healthcare professional for personalized advice on protein intake and overall nutrition.

Summing Up

Protein is an essential macronutrient that is necessary for various bodily functions. It plays a crucial role in building and repairing tissues, supporting the immune system, producing enzymes and hormones, and providing energy. It is found primarily in non-vegetarian food. However, ample vegetarian options are also available, incorporating which can help you improve your overall health and well-being.