Our body needs protein for a number of reasons including its ability to build and repair muscle mass. If we lack in this essential nutrient our body will start to break down muscle tissues to compensate for the lack of amino-acids. It’s also responsible for the creation of neurotransmitters such as dopamine, serotonin and melatonin and plays a role in the creation of enzymes, hormones and antibodies.
When we talk about nutrients, nobody will say anything bad about proteins, while carbs and fats are more subjected to criticism.
How much protein does our body need?
The WHO recommends a minimal daily intake of at least 13g of protein per pound of bodyweight for proper functioning of your body, but the official recommendation is 30gr.per pound of bodyweight. But this still depends on a combination of factors including age, physical activity, whether you’d like to lose some weight or gain a few pounds and so on.
Elderly people are recommended to consume a bit more protein than the average recommendation, somewhere between .2g/ and .8g/lb. Anything above this will put excessive amounts of stress to the liver. Why? Well, when our body metabolizes protein we get ammonia which is then turned into urea which we flush out of our body. Higher amounts of protein will burden the liver excessively and lead to serious complications.
When we talk about protein sources the first thing that usually comes to mind is meat, eggs and fish. However, animal protein is not the only source and it may not be the best either. Protein can be gained from plants as well, as there are plants that contain higher amounts of protein than eggs.
Below you will find the list of top 10 plant foods that contain higher amounts of protein than eggs:
- Nutritional Yeast
50gr of nutritional yeast contain 25gr. of protein. Plus, nutritional yeast is rich in vitamin B-12 and is deliciously nutty and gooey.
- Almond Butter
Just 50gr.of almond butter contain 10gr. of protein but it also has an abundance of biotin, vitamin E, solid fats and manganese.
16gr. of protein can be found in 50gr. of dulse, which is also a rich source of potassium, iodine and fiber.
Many people aren’t familiar with chlorella but it’s a plant with amazing health benefits. It removes heavy metals and toxins from the body and is rich in magnesium, vitamin A, iron, calcium and 29gr of protein in a mere 50gr of the plant.
- Cacao Nibs
Just 50gr. of cacao nibs contain 7gr of protein and an abundance of magnesium, calcium and fiber.
You get 28gr of protein from consuming just 50gr. of Spirulina powder. It’s also a good source of vitamins B and K and minerals like magnesium and potassium. It’s also an excellent remedy for body detox.
Tahini is made from cooked and pulverized sesame seeds and if you eat 50gr. of tahini you’ll get 10gr. of protein. Sesame seeds are also rich in a number of vitamins and minerals including magnesium, zinc and manganese. Sesame has a calming effect on your nervous system and is recommended for relaxation
- Pumpkin Seeds
50gr of pumpkin seeds contain 8gr of protein and are also abundant in magnesium, an essential mineral for more than 300 bodily functions.
- Flax Seeds
Flax seeds are extremely health beneficial and contain 9gr of protein in just 50gr.of the seeds. They’re also rich in fibers and omega 3 fatty acids which reduce inflammation. The best way to add flaxseeds to your diet is to grind them and then add them to your smoothies and shakes for a high-protein breakfast.
- Hemp Hearts
In 50g of hemp hearts you’ll find 16g of protein. Hemp hearts are also a good source of omega 3 fatty acids.
There you have it, 10 excellent plant-based protein sources which will satisfy your daily requirement for this essential nutrient and provide a plethora of other health benefits to promote your overall health.
Articke and image source :healthyfoodstar