As we know that, Protein is an essential nutrient that helps to repair and build muscles/tissues. It also helps in bone health, and brain health and provides immunity. Proper intake does not affect the body weight and blood cholesterol level. It also helps to boost the digestive system and take care of skin aging and fights the toxins etc.
It is very well known that eggs are a well-known source of protein and a wide range of vitamins, minerals, and other beneficial compounds. It is low in calories and helps you feel full longer.
So here we are going to introduce you to the top 10 vegetarian food items which are as good in nutrients and other sources as eggs. Having green vegetables can provide protein equivalent to eggs or required by the body.
List of Top Ten High-Protein Foods
- Soybean
- Pumpkin seed
- Lentils
- Greek Yogurt
- Cheese
- Tofu
- Olive Oil
- Flaxseed
- Chia seed
- Soybean:- It is one of the best sources of protein which is a plant-based seed. According to the USDA (United State Department of Agriculture), a hundred gram of soya bean has 36 grams of protein, so it can fulfill the requirement of protein for our body. It helps to lose weight and it is low in saturated fat and high in vitamin C protein and folate.
- Pumpkin seed:- They are rich in vitamins and minerals like eggs and it also contains magnesium, Vitamin K, etc. These vitamins help us to heal wounds. It also contains zinc which helps the immune system to fight bacteria and viruses.
It also has an excellent source of phosphorus.
It increases sperm count and fertility.
It also contains Omega 3 which helps to improve blood circulation.
It is full of valuable nutrients, high in antioxidants, reduces the risk of breast cancer, improves prostate and bladder health, and improves heart health.
- Lentils:- It is a good source of vitamin A, vitamin K, vitamin E, riboflavin, etc. It contains small amounts of sodium, vitamin K, and saturated fat and a good amount of potassium, fiber, and polyphenols which act as antioxidants. There are four kinds of lentils or maybe more than that.
Here only four have been introduced which are green lentils, black lentils, red lentils, and Brown lentils.
Black lentils are the best source of unlimited energy and minerals, and vitamins.
It is suitable for skin, good for diabetics, good for bones and teeth, good for digestion & good for the heart, which promotes weight loss, reduces the risk of cancer, and is rich in protein and minerals.
- Greek Yogurt: It is a very good source of protein, iodine, vitamin B12, calcium probiotics and supports bone health and a healthy immune system. It is thicker, denser, and less sweet than regular yogurt. It may taste slightly Tangy. It helps to maintain a low carb content.
- Cheese: It is also well known for a good amount of protein and several other nutrients. It prevents osteoporosis. It has a positive effect on dental health, gaining weight in a healthy way. It is the best dietary source, full of calcium excellent source of protein, high in vitamin B12,
- Milk naturally contains essential nutrients such as protein, calcium potassium, and phosphorus, are you doing vitamin B2, riboflavin, and zinc?
- Almond Butter is very calorie dense with 98 calories per tablespoon and contains carbohydrates and is a good source of protein, vitamins, and minerals. It contains potassium, calcium magnesium, and manganese and is an excellent source of vitamin C. –
- It is high in monounsaturated fat which helps to reduce LDL cholesterol (bad cholesterol) and raise HDL cholesterol (good cholesterol).
– It also reduces the risk of mortality from respiratory disease, diabetes infections, etc. Also good for our bones and means to make bones strong.
– It helps to normal blood clotting, and proper muscle and nerve function, and helps to control the blood sugar and reappears damaged cells.
- Tofu: It originated in China and is made with condensed soya milk. It is high in protein and contains all the essential amino acids the body needs. It provides fats, a wide variety of vitamins, and Minerals. It is known as plant food and reduces heart disease risk and with this also reduces breast cancer.
According to research, they are given a graph that 16 to 27% of women have used it in their daily meals and found that it helps to reduce breast cancer.
- Olive Oil: It contains vitamin E, vitamin K, energy, and fatty acids. It keeps us healthy and protects us from heart cancer. It is rich in polyphenols which help to lower blood pressure. It is useful for patients with hypertension. It reduces stroke. It is suitable for digestion. It helps in weight loss. It reduces anxiety and depression. It is a boon for the skin.
- Flaxseed: It improves digestion and reduces cancer. It contains essential nutrients such as Omega 3, fiber, protein, minerals, etc. It has immunity-rich source lignans, a powerful antioxidant that helps your body in fighting oxidative stress and remove free radicals from the body. It reduces cancer, helps to improve cholesterol levels, helps to lose weight, and helps to reduce radiation’s impact on the body.
- Chia seed: It also has a huge amount of protein, minerals, fiber, calcium, etc. It helps to reduce weight and is a good source of vitamin E which makes our skin glow.
So these are the vegetarian food items that are a very close companion to eggs. It means if you don’t like eggs you can use these above-mentioned ingredients in your daily routine, it will fulfill your body’s requirement of nutrients, minerals & fibers, etc.
