7 Surprising Vegetarian Sources of Protein

If you're trying to reduce meat in your diet or just want a healthier choice, there are plenty of vegetarian sources of protein that taste delicious.

In addition to providing a good source of protein, plant-based sources are typically also high in fiber and other essential nutrients.

Here are 7 Surprising Vegetarian Sources of Protein to get you started on your vegetarian journey.

1. Eggs

Eggs are one of the world's most versatile foods, making it easy to find recipes that everyone will enjoy. Plus, they're packed full of essential nutrients like protein and lutein.

Vegetarians will appreciate eggs as an excellent way to increase their protein intake. Not only do they contain vitamin D, which aids bone health and boosts immunity; but eggs also contain choline which aids nerve cell communication and is essential in infant brain development.

2. Tofu

Tofu is a soy-based protein with numerous health benefits. It boasts calcium, iron, fiber and B vitamins.

It contains plant estrogen which may help improve heart health and cholesterol levels. Plus, it's packed with vitamin D for bone health benefits.

Tofu is an ideal source of protein for vegetarians or vegans looking to incorporate more plant-based foods into their diets. Plus, it's low in fat and an effortless way to up your daily serving size of protein.

3. Greek Yogurt

Yogurt, whether lacto-ovo or vegan, is an incredibly nutritious addition to any meal. It contains protein, calcium and probiotics which aid digestion and weight loss efforts.

It also helps you feel fuller for longer and is an ideal post-exercise snack. Furthermore, it contains iodine which is essential for thyroid function as well as preemie needs.

Not all yogurt is created equal, as many contain gelatin which may not be suitable for vegetarians. To avoid it, look for products that use pectin - a plant-based gelling agent which enhances texture.

4. Cheese

Cheese is an irresistible dairy product available in various styles, textures and flavors. It contains calcium, proteins, fats and salt for a nutritious source of protein. Cheese makes for great snacking or dessert after you get done working up an appetite!

It is also an excellent source of potassium, magnesium and vitamin D. You can enjoy it alone or add it to a sandwich like cheeseburger for some added nutrition.

Cheese is made by mixing milk with either an acid or rennet to coagulate it into curds (a semisolid substance) that are separated from liquid whey. Once formed into molds, these curds are then pressed into molds to give cheese its final shape.

5. Edamame

Edamame is an unexpected vegetarian source of protein. These tiny green soybeans are picked while still in their pods and contain all nine essential amino acids, making it a complete source of this vital nutrient.

Edamame is also an excellent source of fiber, which may help lower blood cholesterol levels and decrease the risk of heart disease. Furthermore, it contains choline from B vitamins which supports healthy sleep patterns, muscle movement, learning processes and memory formation.

Another surprising edamame health benefit is its ability to improve skin appearance, reduce wrinkles and firm up sagging tissue due to its high antioxidant content and isoflavones--plant compounds known for increasing skin elasticity.

6. Beans

Beans are an often-forgotten vegetarian source of protein that you might not know about. Not only are they packed full of essential amino acids and fiber, but also low in calories and saturated fat.

Beans are an excellent source of antioxidants, which are crucial for fighting disease. Furthermore, beans contain plenty of calcium.

They come in both canned and dried forms, providing an easy way to incorporate protein into your diet. Use them as the main ingredient in dishes like chili or burgers, or add them as a side ingredient in side dishes and salads.

7. Nuts

Vegans sometimes struggle to obtain all the essential nutrients, such as protein and certain minerals (iron, zinc and calcium) along with omega-3 fats.

Nuts are an excellent source of essential nutrients and also contain antioxidant and anti-inflammatory compounds. Eating a handful of nuts daily will help vegetarians meet their nutrient targets

Conclusion

Achieving adequate protein intake on a vegetarian diet is possible, thanks to the abundance of protein-rich plant-based foods available.

In fact, incorporating a variety of protein sources like the ones we've discussed here can provide many health benefits beyond just meeting your protein needs.

Whether you are a vegetarian or simply looking to reduce your meat intake, it's important to ensure adequate protein consumption to support overall health and well-being.

So, next time you're planning your meals, be sure to include these surprising vegetarian sources of protein for a tasty and nutritious boost.

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