Eggs are man’s best friend and there’s no arguing about that. From a quick fix in busy hours to adding essential nutrients to our diet, eggs always come to the rescue. In fact, eggs are a popular choice among nutritionists and fitness enthusiasts because of their high protein content. And its versatility in the world of gastronomy gives food an extra edge. But have you ever wondered what happens to vegetarians or those who don’t eat eggs? Don’t worry, eggs aren’t the only source of complete protein. Experts suggest that there are various vegetarian food options that are as healthy and beneficial as eggs, but are often overlooked when thinking about protein.
Here we have prepared a list highlighting a few such everyday vegetables that are as rich in protein as the humble egg. But before we take you through the list, let’s explain why protein is an essential nutrient in our daily lives.
What is protein? Why does your body need protein?
According to a report by the Harvard TH Chan School of Public Health, protein is defined as a macronutrient that is an important part of our healthy diet. Protein is made up of amino acids, which are considered the “building blocks” for growth and nutrition. In addition, protein is also considered a source of energy that our body needs to stay active and continue working throughout the day.
5 reasons why you should include protein in your daily diet:
1. Builds Muscle:
Protein in your diet helps maintain muscle shape, size and firmness. It also helps in the healing and regrowth of body tissues.
2. Helps oxygenation:
Red blood cells in the human body contain proteins that carry oxygen, allowing cells to breathe and grow again. Proper oxygenation also helps you detoxify and enjoy every essential nutrient to the fullest.
3. Promoting Digestion:
Enzymes in your gut easily break down protein into smaller chains of amino acids, making it easy to digest, regulating metabolism, and preventing some gut-related problems.
4. Manage weight:
Protein helps you stay full for a long time, thus preventing premature cravings. It also reduces the risks of weight gain and obesity.
5. Strengthen skin and hair:
Protein supports the growth of collagen in the body, which is essential for keeping your skin smooth, hydrated and firm, reducing the risks of premature aging and fine lines. In addition, protein helps to heal damaged tissue, which further promotes hair and nail health.
How much protein should a person consume per day?
According to a Harvard University report, the Recommended Dietary Allowance (RDA) for protein is about 0.8 grams per kilogram of body weight. However, it can vary from person to person based on their gender, body type, digestive abilities, etc. Hence, it is always better to consult an expert to know your nutritional daily allowance of proteins.
How to include protein in your diet?
Protein is water soluble and food is considered one of the best ways to make up for the lost nutrient. If you take a look at your kitchen, you will find an array of vegetarian and non-vegetarian foods that are packed with protein.
High protein diet: 5 vegetables that are as good as eggs:
1. Spinach:
We all know by now that spinach is considered a superfood because of its high nutrient content. According to the USDA, a cup of cooked spinach has about 5.3 grams of protein. It’s healthy, versatile, and can be incorporated into your diet in a variety of delicious ways. Click here for some healthy and delicious spinach recipes.
2. Peas:
It is considered one of the best sources of plant protein. According to the USDA, a 100-gram serving of peas contains about five grams of protein. You can have a handful of peas as is or incorporate them into various recipes. Click here for some fun ways to incorporate peas into your diet.
3. Mushroom:
Mushrooms are probably one of the tastiest vegetable food options you’ll find around. It’s chewy and juicy and enhances the flavor of any recipe you include it in. It’s also super healthy. The USDA states that a cup of mushrooms contains about three grams of protein. Click here for some healthy and delicious mushroom recipes.
4. Broccoli:
Broccoli is a superfood containing almost every essential nutrient you can think of. The USDA states that 100 grams of broccoli contains about 2.8 grams of protein, making it a great choice for those planning to make healthy food choices. Click here for some healthy ways to include broccoli in your daily diet.
5. Cauliflower:
Like broccoli, cauliflower is a great choice for those looking for plant-based protein options to include in their diet. 100 grams of cauliflower contains about two grams of protein and can be included in your daily diet in the most delicious way possible. Click here for our favorite cauliflower recipes to try.
Now that you have the list of vegetables handy, we say include them in your daily diet and enjoy the benefits to the fullest.
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV is not responsible for this information.
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