Top Plant Based Protein Powerhouses for Vegetarians.

Protein, the building block of our body's tissues, is a nutrient that's as essential as oxygen to our survival. While meat and fish are the usual suspects in the protein department, vegetarians and vegans need not fret as they can derive ample amounts of protein from plant-based sources. In fact, there's an abundance of protein-rich vegetarian foods that can easily cater to their daily protein needs. Without further ado, here are some of the top plant-based protein powerhouses for vegetarians.

Beans and Legumes:

Who says vegetarians can't get their daily dose of protein? With a plethora of protein-rich plant-based options available, there's no need to stick to just meat and fish. Beans and legumes like chickpeas, lentils, and soybeans, are not only protein-packed but also loaded with essential nutrients like iron and zinc. In addition, they are one of the top way to add plant based protein sources for vegetarians.

Vegetables:

Even veggies like broccoli, spinach, and Brussels sprouts can contribute to a vegetarian's protein requirements, while seitan, made from wheat gluten, packs a whopping 21 grams of protein per ounce.

Nuts and Seeds:

Some of the greatest protein-rich nuts and seeds include almonds, peanuts, pumpkin seeds, chia seeds, and hemp seeds. In addition to being high in energy-boosting protein, they're chock-full of vitamins and minerals like magnesium and vitamin E, and heart-healthy fats like omega-3s.

Quinoa: 

Not to be left behind, the gluten-free grain quinoa has risen in popularity, thanks to its impressive protein content of 8 grams per cooked cup. 

Tofu and Tempeh: 

Let's not forget tofu and tempeh, which are soy-based and versatile enough to be used in a variety of dishes. For those who include dairy in their diet, Greek yogurt and cheese are excellent sources of protein.

Dairy Products:

Milk, cheese, and yoghurt are all good sources of protein for vegetarians who enjoy dairy products. In example, Greek yoghurt, with roughly 23 grams of protein per cup, is a great way to get your daily protein intake. A serving of cheese, such as one ounce of cheddar cheese, will provide you with roughly 7 grams of protein.

In short, the myth that vegetarians struggle to meet their protein needs can be easily busted by including these foods in daily diet. By including a variety of protein-rich foods in their diet, vegetarians can enjoy all the benefits of this essential nutrient while maintaining a balanced diet.