7 Foods High in Plant Protein to Improve Muscle Strength | – Times of India

Whether you are trying to lose weight, gain weight or improve muscle strengtha eating healthy protein it is important for the growth and development of cells and for carrying out important body functions. But if you are someone who likes to eat vegetable sources of protein? Then there is a simple plant-based diet that can only help increase protein production in the body without adding calories and fat. Continue reading to know more about these foods.
What is protein? Why is it important?
Protein is an important macronutrient that supports muscle repair, immune function, and physical and mental health. Although animal products are usually the source of protein, there are many plant sources that can provide a lot of protein, which makes it easier to meet the daily needs of the body’s protein.

Why a plant-based diet?
With the growing trend of plant-based diets, people are striving to choose more plant-based protein options. However, there is a common concern around including plant-based foods in a diet that may not provide the necessary amount of protein to function. Interestingly, here are some healthy plant foods that are high in protein and can replace any animal protein food. Here is a list of foods that are high in protein to increase the daily intake.
Lens
Lentils are a powerful source of nutrition, rich in protein, fiber, iron and B vitamins. With 18 grams of protein per 198 grams of cooked lentils, whole lentils make an ideal choice to boost your protein intake. In addition, they are high in fiber, which supports digestion and helps control blood sugar levels. In addition, it is also a good source of folate, iron and manganese, which are important for energy production and cell function.

Peas
Chickpeas are one of the most popular crops, known for their mild flavor and versatility. It is a great source of protein and fiber, which help promote satiety and support digestion. Peas are also full of minerals such as iron, magnesium and zinc, making them an important part of a plant-based diet. Peas are high in protein with 15 grams of protein per 164 grams of cooked peas.
Tofu
Tofu, made from soybeans, is a common ingredient in many plant-based diets. High in protein and incredibly versatile, it absorbs the flavors of whatever it’s cooked with. Tofu is also a complete protein, meaning it contains nine amino acids that your body cannot produce on its own. Tofu is high in protein at 20 grams per 113 grams per serving.

Quinoa
Quinoa is a gluten-free grain that is often praised for being a complete protein, containing all nine amino acids. It’s also high in fiber, magnesium, and B vitamins, making it a great choice to support overall health. Quinoa contains 8 grams of protein in one cooked cup (185 grams).
Edamame
Edamame are small green soybeans that contain protein, fiber and important nutrients such as iron and calcium. They are easy to cook, and can be eaten as a snack or added to dishes for a protein boost. Edamame also contains isoflavones, plant compounds that may provide other health benefits. In addition, it contains 17 grams of protein per 155-gram cooked cup.
Peanuts
Peanuts are a rich source of protein, healthy fats and fiber. They also contain important vitamins and minerals such as vitamin E, magnesium and potassium. Peanuts, along with their natural peanut butter, are an easy and delicious way to add more plant-based protein to your diet, but be sure to choose natural, unsweetened varieties for the best options. the most. With 8 grams of protein in 2 tablespoons of 32 grams of peanut butter, it makes for a great and delicious source of protein.
Chia seeds
Chia seeds are small but mighty when it comes to protein. They are also high in fiber, healthy fats especially omega-3s, and minerals such as calcium, magnesium and phosphorus. Chia seeds absorb liquid and form a gel-like consistency, making them a great addition to smoothies, puddings and baked goods. The protein content of 5 grams of protein per 2 scoops (28 grams) makes for a healthy, high-fiber addition to the diet.