How To Get Enough Protein On A Vegetarian Diet

What is the recommended daily intake of protein?

The National Institute of Nutrition estimated that an adult Indian's need for protein is around 0.6g/kg of body weight, compared to 0.8g/kg recommended in the Recommended Dietary Allowance. However, it varies from one person to another according to their age, activity levels, and hormonal fluctuations (for instance, during pregnancy and lactation).

The following are some excellent protein sources that vegetarians must incorporate into their diets:

Pumpkin seeds

Protein content: A 100g serving of pumpkin seeds contains 30 grams of protein

Benefits: Tryptophan, a precursor to sleep hormones, is found naturally in them

The recommended daily intake: About 1.5 to 2 tablespoons

Chickpeas

Protein content: A 100g serving of boiled chickpeas contains about 9 grams of protein

Benefits: Chickpeas are rich in protein and fiber, so they provide prolonged satiety.

The amount you need to consume per day is: Around 100g, or about a quarter of your food intake for the day

Soyabean

Protein content: 100 grams of boiled soybeans contain 18 grams of protein

Benefits: It helps manage weight because of its low carbohydrate and fat content, while also being loaded with fiber and other micronutrients

Daily amount to consume: one-quarter of your major meals

Almonds

Protein content: Around 21 grams of protein are contained in 100 grams of almonds

Benefits: These Vitamin E rich nuts are powerful memory boosters which help prevent cognitive decline.

The recommended daily intake is: ten to twelve pieces

Kidney beans

Protein content: There are about 9 grams of protein present in 100 grams of boiled rajma

Benefits: It releases carbohydrates slowly, which is beneficial for diabetics unable to control their blood sugar levels

Daily consumption: About one-fourth of your major meals

Dairy products

Protein content: Greek yogurt has a protein content of about 10 grams per 100 grams. The protein content of 100ml of milk is around 3.4g.

Benefits: Yogurt is a healthy snack that contains probiotics and bacteria that is good for your gut

An appropriate daily intake is: 400-500ml (overall dairy consumption)

What you can do to increase protein absorption ?

Increase your raw food intake

An enzyme-rich diet is the key to digesting protein -- and consuming a lot of raw vegetables and fruits will help you do that.

Food should be chewed thoroughly

Simply taking a moment to chew your food properly can help you digest your food more efficiently and make your body process proteins more effectively.

Add spices

Your protein rich meals will be more digestible when you add spices such as ajwain, hing, and ginger-garlic paste.

Maintain good hydration

You should follow this advice regardless of whether you are eating a protein-rich meal or not!