The Best High Protein and Iron-Rich Foods for Vegans
About High Protein and Iron-Rich foods for Vegans our friend Sonal Talwar from HealthFundaa is giving great information for people on a plant-based diet . Many vegans are worried about if they get enough protein and iron with this diet .
No worries, there is a wealth of vegetables, fruits, and legumes that are high protein and iron-rich. Included in our food in the right combination there is all we need to stay vital and healthy. Read the information below and include these vegetables, fruits and legumes in your diet.
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High Protein and Iron-Rich foods for Vegans
Humans are creatures of habit —You, Me, All of us. As we grow old, we become more rigid and set in our ways, especially when it comes to food. But it’s time to shake things up and start with your go-to proteins– high protein foods.
High Protein Foods to Lose Weight
Many of us have gotten into a rut. We rely on few sources of protein. This will cause not only taste bud fatigue, but will also deprive your body of health-boosting nutrients found in high protein foods which you have been overlooking.
To help you break free of your oh-so-boring grilled chicken and egg routine, I have compiled a list of the best-ever proteins for weight loss across every food category. Whether you love fish, or are a fan of dairy products or stick to a meat-free meal plan, I have here the best options for your waistline.
Read on to know more and be sure to pick a few of these the next time you head to the grocery store.
FRUITS & VEGETABLES
Popeye’s favorite veggie is not only a rich source of protein, but also contains high amounts of vitamins A and C, antioxidants and heart-healthy folate. One cup of this super food contains as much protein as a hard-boiled egg—for fewer calories. To get the best out of spinach steam it rather than eating it raw. This helps retain vitamins and makes it easy for the body to absorb the calcium content of this leafy vegetable. Add a handful to soups, omelets, pasta dishes and veggie stir-fries, or simply steam it and top with pepper, garlic, olive oil and a squeeze of lemon.
Protein Content: 1 cup (cooked), 41 calories, 5 gm of protein
2.Sun Dried Tomatoes
Just a single cup of the sun-dried tomatoes will give you 6 gm of satiating protein and 7 gm of fiber and three-fourth of your requirement of potassium,which is important for heart health and tissue repair. Tomatoes are also rich in the antioxidant lycopene, which decrease your risk of bladder, lung, prostate, skin, and stomach cancers. Use them as a pizza topping or a tangy addition to your salads.
Protein Content: 1 cup, 139 calories, 6 gm protein
The highest-protein fruit, guava contains more than 4 gm of protein per cup. Apart from that it also contains 9 gm of fiber and only 112 calories. With 600% of your daily requirement of Vitamin C per cup, this fruit is a must eat.
Protein Content: 1 cup, 112 calories, 4.2 gm protein
Artichokes have almost double the amount of fiber as kale (10.3 gm per medium artichoke, or 40% of the daily fiber the average woman needs) and one of the highest protein counts among vegetables. Boil and eat it as a salad or peel and pop the hearts onto healthy pizzas and flat breads.
Protein Content: 1 medium vegetable, 60 calories, 4.2 gm protein
Among the other high protein foods are peas. A cup of green peas contains 8 times the protein of a cup of spinach. And with almost 100% of your daily requirement of vitamin C in a single cup, they will also help improve your immune system.
Protein Content: 1 cup, 118 calories, 8 gm protein
BEANS & LEGUMES
Beans are good not only for heart but also has many other health benefits. They contain high amounts of proteins, antioxidants, vitamins and minerals that are good for your brain and muscles. At the same time, they take timeto digest, and thus makes you feel fuller for a long time and fuel weight loss efforts without causing feelings of deprivation.
Protein Content: 1/2 cup, 109-148 calories, 7-10 gm of protein
Here are some appealing proportions: One cup of lentils has the protein of three eggs, with less than one gram of fat! Their high fiber content makes them extremely satiating, and they speed fat loss. Research indicates that found that people who included four weekly servings of legumes lost more weight and also improved their cholesterol levels more than people who didn’t.
Protein Content: 1 cup, 230 calories, 18 gm protein
8. Peanut Butter
This creamy spread is completely addictive. While eating too much peanut butter can cause havoc on your waistline, a standard two-tablespoon serving provides a proper dose of muscle-building protein and healthy fats. According to a study consuming peanuts can prevent both cardiovascular and coronary artery disease.
Protein Content: 2 tablespoons, 191 calories, 7 gm of protein
Read about Iron -Rich foods and the 11 best Vegan Protein foods
Iron rich foods for vegans and vegetarians
People often have this misconception that vegans & vegetarians suffer from iron deficiency. In fact, they have tons of options for iron-rich foods in such as fruits, vegetables, beans, grains etc. Most of these vegetarian food items also contain other important vitamins, nutrients, and minerals. So if you add these iron-rich foods in your diet you can improve your overall health in a great way.
Brussels sprouts is something which all of you must have hated it as a kid, but now when you learn how healthy they are, you can’t resist them. They are a brilliant source of iron and helps in preventing fatigue and other symptoms related to deficiency of iron. Apart from being rich in iron they also contain antioxidants, vitamins, folate, and fiber.
Like all the other dried fruits, raisins are an excellent source of iron. You can easily add a handful of these delicately sweet treats to your cereal, yogurt and oatmeal. You can also combine them with other foods that contain vitamin C. This way your body can absorb the iron much easily.
Lentils not only contain iron but are packed with other vitamins and nutrients as well such as proteins and essential amino acids. Also these legumes are easy to cook. They are traditionally used in Indian and Middle Eastern dishes, but you can use them to spice up your soups, stews and pastas.
Also one of the best ways to get more iron in your diet is to opt for dried fruit instead of fresh which are considered to be one of the best iron rich foods. Dried fruits contain more nutrients, including iron.Dried peaches are not only a wonderful breakfast companion but can serve asa delicious addition to salads or as a great snack in your busy day. A serving of dried peaches contains about 9%of your daily recommended iron. An added advantage is that it does not contain much sugar and calories.
This is another super food full of proteins, unsaturated fat,fiber, and lots of iron. A single cup of boiled soybeans contains almost half the recommended daily dose of iron for your body.Another wonderful thing about soybeans is their flexibility.You can use them to your liking – add them to your soup or make a yummy meal out of them!
Arugula has many health benefits and a low calorie count. It is a great source of iron for the vegetarians. Add few servings to your diet every week and improve the health of your red blood cells.You can enjoy it as a salad or in soup or as your pizza topping.
Black beans loaded with fiber, protein, and iron are not only good for your health but also not heavy on your purse. They satisfy hunger and also give an energy boost that lasts for hours.One-cup of black beans cover 20% of your daily recommended intake of iron.
One of the most adaptable foods on Earth, brown rice has high iron content and is rich in fiber. It also helps in releasing toxins from the body. Being a rich source of iron it helps to fight anemia and fatigue. Cook brown rice with your preferred beans or veggies for an iron-rich meal that will keep you full for hours.
Therefore, all you vegans and vegetarians out there – be happy as there are many iron rich foods and high protein foods available for you!
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