Protein is one of the most important nutrients required to ensure the proper functioning of our body. It is responsible for several essential activities such as strengthening the immune system and maintaining muscle mass.
Generally, protein is commonly associated with non-vegetarian and animal-based sources of food since they contain a lot of amino acids that help provide protein to your body. While that may be true, there are plenty of vegetable rich protein foods that you can consume to meet the recommended daily intake of protein.
Daily Recommended Allowance of Protein
While the actual protein requirements of the body differ from individual to individual depending on their health and physical composition, it may be difficult to determine a standard protein intake for everyone.
It is generally recommended by several health practitioners that we consume at least 0.8 grams of protein per kilogram of body weight on a daily basis to meet the optimal levels of protein consumption.
Given below is a table that represents the recommended daily allowance of whey and plant protein for individuals depending on their age
|Life stage and gender||RDA in grams (g|
|Infants and children|
|14–18 year boy||52.0|
|19–70 years and older men||56.0|
|9–13 year girl||34.0|
|14–70 years and older women||46.0|
|Pregnant or breastfeeding women||71.0|
Sources Of Vegetable Protein
Given below is a list of vegetable-rich protein foods that you can incorporate into your diet as a way to promote healthy eating.
Also known as chana, chickpeas are one of the best sources of vegetable protein since they provide about 15 grams per 100-gram serving. Additionally, they are also rich in nutrients such as Potassium, Vitamin B6, and Vitamin C which makes them beneficial for improving blood flow and bone health.
These vegetable rich protein foods are also a huge source of dietary fibre which can boost the growth of intestinal micro bacteria and help improve smooth digestion within the body. Always make sure to soak your chickpeas before consuming them to remove the harmful phytates that could interfere with the body’s absorption of calcium.
A single cooked cup of lentils provides 18 grams of protein. It is also a rich source of carbs and fibre. Lentils come in a wide range of vegetable rich protein foods varieties which can be incorporated into several cooking styles and have been proven to be beneficial for improving digestion, increasing good cholesterol levels, and preventing heart disease.
#3 Green Peas
Not only do green peas provide a rich texture, but they are also one of the highest vegetable proteins and give you nearly 10 grams of pea protein per 100 grams serving. They are also incredibly light and can be incorporated with a majority of the dishes that we cook every day, making them one of the best sources of vegetable protein as well. Additionally, they also contain nutrients such as the B class of vitamins, iron, and riboflavin which promote a healthy blood flow, reduce oxidative stress on the body, and prevent the formation of health complications such as heart attacks and neurodegenerative diseases.
#4 Brussels Sprouts
Brussels sprouts are one of the most effective ways to reduce the oxidative stress exerted on the body. These vegetable rich protein foods help in preventing the risk of developing complications such as age-related macular degeneration, which is one of the leading causes of blindness in the world. They are also an excellent source of vegetable protein and provide up to 6 grams per serving. Brussels sprouts also contain other essential nutrients such as manganese and potassium which can be useful in regulating the release of hormones, promoting better absorption of calcium, etc.
Potatoes are pretty much a staple food in almost any kitchen in our country. While they do get a lot of reputation for being rich in carbs, potatoes are also a rich source of vegetable protein and contain 6 grams per potato. They also have nutrients like Vitamin A and Vitamin B which are beneficial for better pumping of blood and balancing the body’s sugar levels throughout the day. Potatoes are also rich in dietary fibre, which is beneficial in improving the body’s digestion and promoting the growth of micro bacteria inside the gut.
Broccoli is a very nutritious vegetable and contains vitamins like Vitamin A, Vitamin K, and Vitamin C. A single stalk of broccoli has nearly 4.5 grams of protein and has only 30 calories, making it one of the highest vegetable protein. It is also a cruciferous vegetable, meaning that it consists of 90% water which makes it extremely filling. Consuming steamed broccoli as a snack can help curb your appetite and make better nutritional choices.
Avocados are one of the most versatile vegetable rich protein foods available in the market and contain nutrients like Vitamin B5, Vitamin B6, Folates, Vitamin K, and Iron. I5 It provides about 6 grams of protein per single fruit. Additionally, avocado can help your brain limit the secretion of hunger hormones such as ghrelin and curb appetite.
Supplements like protein powders are one of the easiest ways to meet the recommended daily allowance of your protein intake. A single scoop serving of whey protein supplement can get you up to fifty grams of protein. This is primarily why protein powders are almost religiously consumed by a lot of bodybuilders and gym-goers.
You can also opt for plant protein and vegan supplements that are generally sourced and incorporated from foods like peas, hemp, and brown rice, which are the highest vegetable protein. This makes them the ideal way to meet the recommended daily allowance of protein for your bodybuilding needs.
Side Effects Of Consuming Too Much Protein
While consuming vegetable-rich protein food is definitely useful for the body, overdoing its consumption can come with a lot of unwanted complications such as:
- intestinal discomfort and indigestion
- unexplained exhaustion