If you’re looking to lead a healthy lifestyle, then you need to understand the significance of protein. Our body needs protein for numerous reasons. Without protein, for instance, your body won’t break down muscle tissues so it can get the amino acids it needs so as to survive.
Unlike carbohydrates, fat and similar micronutrients, protein has an almost spotless reputation and you will rarely hear anything bad about it. Protein is hold in high esteem, and we are constantly being told to aim at getting enough of it. While most people associated protein with animal products, the truth is that there are many vegetarian options that are packed with protein, too.
Moreover, protein is effective in repairing and building muscle mass. It can also produce neurotransmitters such as dopamine, melatonin, and serotonin. Neutronstamittes are essential as your system can’t perform efficiently without them.
Protein also contributes to the production of enzymes, hormones, and antibodies. The World Health Organization recommends that you consume at least 13 g/lb of protein per body weight a day.
Needed protein amount
Yet, this depends on numerous factors, such as the age, physical activity frequency, type, duration, goals, etc.
For instance, older people need a bit more protein than the average consumption recommendation by the WHO, but the range within .2g/ – .8g/lb is undoubtedly safe. Going beyond it can be highly risky, as it will overburden the liver.
Namely, when the body metabolizes protein, it creates ammonia, and the liver converts it into urea and it gets eliminated through the urine. Therefore, excessive protein levels cause unneeded stress to the liver.
How Can You Get Protein?
Animal products such as eggs, fish, and meat are considered as the perfect sources of protein. Eggs especially have a high content of protein, but their excessive consumption might cause sensitivity and allergy.
Fortunately, there are some other foods that contain protein. This means that you can also obtain all of your protein from plant sources.
That said, let’s look at 10 plant foods that contain more protein than eggs:
1. Almond Butter
50 grams of almond will give you 10 grams of protein. This food is also rich in vitamin E, biotin, manganese, and healthy fats.
2. Hemp Hearts
You can get 16 grams of protein from 50 grams of hemp hearts. Hemp hearts also have omega-3 fats. You can simply sprinkle them on salads or add them to your smoothies.
3. Pumpkin Seeds
You can get 8 grams of protein from 50 grams of pumpkin seeds. Pumpkin seeds are also rich in magnesium, which is beneficial for energy usage in our body
4. Nutritional Yeast
From 50 grams of nutritional yeast, you can obtain 25 grams of protein. It is also rich in vitamin B12.
This healthy sea vegetable is packed with iodine, potassium, fiber, and protein. 40 grams of dulse will give you 6 grams of protein. You can include it in soups, salads, or make it into wraps.
Chlorella is normally used in the case of heavy metal detoxification. 50 grams can give you 29 grams of protein. It’s also rich in iron, calcium, vitamin A, and magnesium.
You can get 28 grams of protein from 50 grams of Spirulina. Spirulina is also effective in the case of heavy metal detoxification. It’s also rich in vitamin K, vitamin B, calcium, and potassium.
50 grams of Tahini will give you 10 grams of protein. It’s also rich in zinc, magnesium, manganese, and potent anti-inflammatory agents.
9. Flax Seeds
You can add Flax seeds in your smoothie or use them in the place of eggs in baking. You can get 9 grams of protein from 50 grams of flax seeds. Moreover, the seeds are loaded with omega-3 fatty acids.
10. Cacao Nibs
50 grams of cacao nibs will supply you with 7 grams of protein. Cacao nibs also have a high content of magnesium, fiber, calcium, as well as enzymes essential for efficient digestion.