Protein Abundance in Plant World

Dr Tej Munshi

Sources of Plant-Based Protein: Whether we choose to eat meat or not the sim should be to enjoy a diverse diet. It may include protein wherever we look. For example, broccoli, spinach, asparagus, and sweet potatoes contain 4-5 gm of protein per cooked cup. The following guide outlines some of the other protein- abundant foods in the plant world.

Pulses: Beans, lentils, dry peas, and chickpeas have sustained populations around the globe for millennia. They are also among the most affordable, nutrient-dense, and versatile proteins on the planet. If we are short on time, we can use pulses like split peas and lentils, which cook quickly without soaking. Beans and pulses also function well in disguise. Black-eyed peas with iron aplenty provide the nutrients necessary to build red blood cells, which carry oxygen to our muscles and throughout the body, encouraging healthy muscle function. Carrots, kale and beans can also be a replacement or 'addition' in a high-protein pasta.

Soy Food: Tofu, tempeh, and edamame contain 14 to 36 gms of protein per cup. Soy foods contain all nine essential amino acids and a wealth of phytonutrients. Tofu is especially high in leucine, an amino acid key to muscle growth. So 'Soy continues to be a plant-based meat substitute, despite controversy over its effect.

Whole Grains: Brown rice, quinoa, millet, teff, wild rice, oats, contain proteins, 4-10 gm per cup when cooked. Quinoa contains all 9 essential amino acids and is packed with fibre, unlike many western diets, which have insufficient fibre.

Nuts and Nutlike Legumes: Walnuts, almonds, hazelnuts, Brazil nuts, macadamia nuts, pistachios, cashews, pecans, and peanuts mostly contain protein 9 to 38 gm per cup Peanuts (groundnuts in Asia) are the most popular nuts that contain more protein than any other nuts. Peanut butter, widely used in the West, has a whopping 7.3 gm per ounce of protein. They also contain arginine, an amino acid that helps buttress the body's immune and circulatory systems. These crunchy nuts are packed with Vitamin E, which helps prevent the breakdown of eye tissue, this may reduce the risk of vision problems. Occasionally, a few children get allergic to the nut!

Walnuts: In addition to protein, walnuts also offer plenty of omega-3 fatty acids. It's funny that this wrinkly nut resembles a 'brainier' that harbours nutrients. In one study, consuming walnuts helped adults perform better on cognitive tests of memory and concentration. Almonds supply plenty of Magnesium and Calcium. Just an ounce of almonds gives us protein, iron, and Magnesium for some serious muscle-building power. Mg aids energy production, blood sugar control, bone health, cognition, mood and preventing muscle cramps and more. To optimise our health, the nutritionist Mc Kinney, RD, offers 2 tips for increasing our intake of this vital mineral. The first tip starts with dark leafy greens, nuts and legumes as good sources of Mg. The second one is to look for high-quality supplements like glycinate, maleate, and thionate compounds of Mg.

Corn: Summer's golden child is full of that may help reduce the risk of some types of cancer.

Seeds: Hemp, pumpkin, flax, sunflower, sesame, chia seeds etc., provide 4-9 gm of protein per ounce. Seeds provide healthy fats and a slew of vitamins and minerals. Chia, hemp and flax are all good sources of omega-3 fatty acids, especially useful for those who avoid fish.

Tomatoes: These gems are full of lycopene, which helps protect skin from sun damage and wrinkles.

Blackberries: This juicy fruit gets its deep hue from anthocyanins (red, purple and blue pigments in berries, grapes etc.) antioxidants that may help reduce the risk of some types of cancer.

Yogurt (curd): Dairy foods contain all nine essential amino acids needed for muscle formation and carbs, making yoghurt an ideal workout snack. All dairy is a good source of nutritional necessities for strong bones, joints and muscles.

Herbs and spices: These flavour boosters have anti-inflammatory and can help ease joint pain and stiffness. They also provide antioxidant compounds for overall health and well-being.

Melons: These juicy fruits are dripping in water with sweet and fleshy fruits that make refreshing and rejuvenating snacks. Good source of folate, vitamin B6, Vit. C and K, watermelon is also loaded with the antioxidant lycopene.

Eggs and Salmon for neo-vegetarians: Their yolks are filled with Vitamin A, lutein and zeaxanthin, which function as antioxidants to protect vision and prevent age-related eye diseases. Choline supports good eyesight and may protect against glaucoma, while Vit. D can improve and prevent age-related macular degeneration, says the researcher Largeman Roth. Vit. A and C in bell peppers may also help lower the risk of cataracts and other vision problems. Salmon, the famous fish with a specific protein, supports strong bones with its omega-3 fats, positively affecting joints in people with arthritis.

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Courtesy:- Dr Tej Munshi and December 2022 Koshur Samachar