Eggs are man’s best friend, and there’s no denying that. From a quick solution for busy times to adding essential nutrients to your diet, eggs are always helpful. In fact, eggs are popular among nutritionists and fitness enthusiasts due to their high protein content. And its versatility in the world of gastronomy gives food an additional edge. But have you ever wondered what happens to vegetarians and non-egg eaters? Eggs aren’t the only source of complete protein. Experts suggest that there are a variety of vegetarian food options that are just as healthy and wholesome as eggs, but often overlooked when thinking about protein.
Here, we’ve put together a list featuring some everyday vegetables that are as protein-rich as a rustic egg. But before we go through the list, let me explain why protein becomes such an essential nutrient in our daily lives.
Also read: Arrested!5 egg myths you should stop believing right now
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What is protein and why does the body need it?
According to a report from the Harvard TH Chang School of Public Health, protein is defined as a macronutrient that is an important part of our healthy diet. Proteins are made up of amino acids and are considered the “building blocks” of growth and nutrition. In addition, proteins are thought to be the source of energy our bodies need to stay active throughout the day.
5 reasons why you should include protein in your daily diet:
1. Build muscle.
Dietary protein helps maintain muscle shape, size and firmness. It also helps in the healing and regrowth of body tissues.
2. Helps supply oxygen:
Red blood cells in the human body contain proteins that carry oxygen, allowing the cells to respire and regrow. Proper oxygenation also helps detox so you can get the most out of all essential nutrients.
3. Facilitates Digestion:
Enzymes in the gut easily break down proteins into smaller chains of amino acids, facilitating digestion, regularizing metabolism and preventing several gut-related problems.
4. Manage your weight:
Protein helps keep you feeling fuller for longer and prevents cravings. This also reduces the risk of weight gain and obesity.
5. Strengthens skin and hair.
Protein helps the body grow collagen. Collagen is essential for keeping skin smooth, hydrated and firm, reducing the risk of premature aging and fine lines. Additionally, protein helps repair damaged tissue, further promoting healthy hair and nails.
Also read: 6 Best Non-Meat Protein Sources for Vegetarians
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How much protein should a person consume in a day?
Harvard University reports that the Recommended Daily Allowance (RDA) for protein is about 0.8 grams per kilogram of body weight. However, there are individual differences due to gender, body type, digestive capacity, etc. Therefore, it is recommended to consult a professional to know your dietary allowance for protein per day.
How can I get protein into my diet?
Protein is water soluble and food is considered one of the best ways to replace lost nutrients. Look around your kitchen and you’ll find a wide variety of protein-rich vegetarian and non-vegetarian options.
Also read: Get More Protein With These 5 Delicious Vegetable Smoothies
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High-protein meals: 5 vegetables that taste as good as eggs:
1. Spinach:
We all know by now that spinach is considered a superfood due to its nutritional value. One cup of cooked spinach contains about 5.3 grams of protein, according to the USDA. They are healthy, versatile, and can be incorporated into your diet in many delicious ways. Click here for healthy and delicious spinach recipes.
2. Peas:
Considered one of the best sources of vegetable protein. According to USDA, 100 grams of peas contain about 5 grams of protein. A handful of peas can be eaten as is or included in a variety of recipes. Click here to see some fun ways to incorporate peas into your diet.
3. Mushrooms:
Mushrooms are probably one of the tastiest vegetable foods around. It’s chewy and juicy, and adds extra flavor to recipes. It’s also very helpful. The USDA says 1 cup of mushrooms contains about 3 grams of protein. Click here for healthy and delicious mushroom recipes.
4. Broccoli:
Broccoli is a superfood, containing almost every essential nutrient imaginable. The USDA says 100 grams of broccoli contains about 2.8 grams of protein, making it a great option for those planning healthy food choices. Click here for healthy ways to incorporate broccoli into your daily diet.
5. Cauliflower:
Like broccoli, cauliflower makes a great option for those looking to incorporate plant-based protein options into their diet. 100 grams of cauliflower contains about 2 grams of protein, making it the most delicious way to incorporate it into your daily diet. Click here to try our popular cauliflower recipe.
Now that you have your vegetable list at hand, try to incorporate vegetables into your daily diet to enjoy their benefits to the fullest.
Disclaimer: This content, including advice, is for general information only. It is in no way a substitute for a qualified medical opinion. For more information, always consult a specialist or your doctor. NDTV is not responsible for this information.
