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One of the key elements for good health is following the right diet, according to most nutritionists and health experts. A well-balanced diet that furnishes the body with the essential fuel for optimal functioning is essential. A desirable and consistent diet should comprise adequate amounts of nutrients such as proteins. Protein, the building blocks of the human body, is required for repairing tissues, building muscles, and performing developmental functions, making it one of the fundamental components of our diet. According to experts, at least 30–35% of the daily diet should consist of protein. And while protein can be included in one's diet in many forms and through various sources, one must be able to identify the right sources.
High-quality protein is said to include all nine essential amino acids in the right quantities, which makes them whole. Non-vegetarian products like fish and meat are said to be foods with a good quantity of protein, which is why vegans and vegetarians are said to be more likely to develop a protein deficiency than non-vegetarians or those who consume animal products. However, did you know that, contrary to popular perception, a vegan diet, if planned well, can provide enough protein?
Yes, you read that right—it’s possible to get all the protein you need from a plant-based or vegan diet. All it needs is a bit of planning. Wondering what all vegetables you can include in your diet to make it protein-rich? Here are 7 vegetables that you must add to your diet to meet your body’s protein requirements:
1. Edamame
Whole, immature soybeans, sometimes referred to as "vegetable-type soybeans," or edamame, are known to be an excellent source of plant-based protein. Unlike many plant proteins, edamame provides all the essential amino acids your body needs. You can simply eat it as a snack or throw it into soups or vegetable stir-fries. Edamame stir-fried with butter, garlic, finely chopped onions, and parsley is one dish that you might indulge in, and one bowlful will leave you wanting for more.
2. Lima Beans
A type of legume known for its mild flavour, creamy texture, and unique colour, lima beans not only contain protein but also the amino acid leucine, which is extremely crucial for healthy muscle synthesis among older people.
3. Soybean Sprouts
These crunchy sprouts come with a hefty dose of protein for vegetarians and vegans. Move over beans; you can switch your meals by adding sprouts to include some crunch on your platter.
4. Green peas
Besides being an excellent source of protein, green peas also have a decent amount of fibre. In fact, these tiny green beads are low in fat and have zero cholesterol. Simply boil them, add chopped onions, coriander, tomatoes, and your favourite spices for seasoning, and voila! It makes for a protein-packed bowl of soul-warming goodness. In fact, add peas to curries, salads, rice, and all things yummy!
5. Broccoli
With zero fat and calories but a whole lot of protein, broccoli makes for a meal full of vitamins, minerals, and antioxidants that promote a healthy body. Broccoli soup made with almonds and a hint of cheese is a meal that everyone can relish, from toddlers to ageing adults. Apart from that, broccoli steaks, stir-fried broccoli with some garlic, chopped chillies, and Asian sauces are usually a big hit!
6. Spinach
One of the most nutrient-dense leafy green vegetables you can eat, spinach is said to contain 30 percent of its calories in protein along with essential amino acids. The famous palak paneer, or cottage cheese, in spinach puree is a classic preparation savoured in Indian households.
7. Kale
With its phenolic compounds, which give them antioxidant properties, kale can be easily steamed, boiled, or sauteed for your daily dose of protein.
