Eggs are man's best friend and there is no arguing to it. From being a quick fix during busy hours to adding essential nutrients to our diet, eggs always come to the rescue. In fact, eggs make a popular choice among nutritionists and fitness enthusiasts for their high-protein content. And its versatility in the world of gastronomy gives the food an additional edge. But have you ever wondered what happens to the vegetarians or the ones who don't eat eggs? Fret not, eggs aren't the only source of complete protein. Experts suggest that there are various vegetarian food options that are as healthy and wholesome as eggs, but often get overlooked when you think of protein.
Here we have prepared a list, highlighting a few such everyday vegetables that are as protein-enriched as the humble eggs. But before taking you through the list, let's explain why protein makes an essential nutrient in our daily life.
Also Read: Busted! 5 Myths About Eggs You Should Stop Believing Now
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What Is Protein? Why Your Body Needs Protein?
According to a report by the Harvard T.H. Chan School of Public Health, protein is defined as a macro-nutrient that makes an important part of our healthy diet. Protein is made up of amino acids, which are considered the 'building blocks' for growth and nourishment. Besides, protein is also considered the source of energy that our body needs to stay active and keep going throughout the day.
5 Reasons Why You Must Include Protein In Your Daily Diet:
1. Builds muscles:
Protein in your diet helps keep up the shape, size and firmness of muscles. It also helps in the healing and re-growth of the body tissues.
2. Helps oxygenate:
The red blood cells in the human body contain proteins that carry oxygen, allowing the cells to breathe and re-grow. Proper oxygenation also helps you detox and enjoy every essential nutrient to the fullest.
3. Promote digestion:
Enzymes in your gut easily break down protein into smaller chains of amino acids, making it easy to digest, regularising metabolism and preventing several gut-related problems.
4. Manage weight:
Protein helps you stay full for a long time, thus preventing untimely cravings. This also lowers the risks of weight gain and obesity.
5. Boost skin and hair:
Protein aids the growth of collagen in the body, which is essential to keep your skin smooth, hydrated and firm, lowering the risks of early ageing and fine lines. Besides, protein helps heal damaged tissues that further promote hair and nail health.
Also Read: 6 Best Non-Meat Sources Of Protein For Vegetarians
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How Much Protein Should A Person Have In A Day?
According to a report by Harvard University, the recommended dietary allowance (RDA) for protein is around 0.8 grams per kilogram of body weight. However, it might vary from person to person as per their gender, body type, digestion abilities and more. Hence, it is always better to consult an expert to know your dietary allowance of protein per day.
How To Include Protein In Your Diet?
Protein is water-soluble and food is considered one of the best ways to make up for the lost nutrient. If you scan through your kitchen, you would find a range of vegetarian and non-vegetarian food options that are packed with protein.
Also Read: Sip Your Way To More Protein With These 5 Delicious Veggie Smoothies
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High-Protein Diet: 5 Vegetables That Are As Good As Eggs:
1. Spinach:
By now, we all know that spinach is considered a superfood due to its high nutrient content. According to USDA, a cup of cooked spinach has around 5.3 grams of protein. It is healthy, versatile and can be included in your diet in different delicious ways. Click here for some healthy and tasty spinach recipes.
2. Peas:
It is considered one of the best sources of veg protein. According to USDA, 100-gram peas contain around five-gram of protein. You can have a handful of peas as is or include it in a variety of recipes. Click here for some fun ways to include peas in your diet.
3. Mushroom:
Mushroom is possibly one of the tastiest veg food options you would find around. It is chewy and juicy and amps up the flavour of the recipe you include it in. Besides, it is super healthy too. USDA states that a cup of mushroom contains around three-gram of protein. Click here for some healthy and tasty mushroom recipes.
4. Broccoli:
Broccoli is a superfood, containing almost every essential nutrient you can think of. USDA states that a 100-gram broccoli contains around 2.8-gram protein which makes it a great choice for the ones planning to go for healthy food choices. Click here for some healthy ways to include broccoli in your daily diet.
5. Cauliflower:
Like broccoli, cauliflower makes a great choice for the ones looking for veg protein options to include in their diet. A 100-gram cauliflower contains around two-gram proteins and can be included in your daily meal in the yummiest way possible. Click here for our favourite cauliflower recipes that you can try.
Now that you have the list of vegetables handy, we say, include them in your daily diet and enjoy the benefits to the fullest.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.