Protein rich foods in vegetarian

we all know that Protein is one of the major macro nutrients that the body needs for building muscles.

 But it is not easy to build muscles without non-veo nutrients that the body needs for building muscles.

But it is not easy to build muscles without non-veg because non-veg has a lots of protein inside it.
So, how will vegetarians build muscles? How they fulfill their protein requirement?

Am Here with you to tell you plenty of vegetarian foods that are rich in Protein that can use by vegetarian to build muscles and look healthy.

 1.Avocado

 Avocado is a fruit that are rich in protein. The fruit, a popular food, is a good source of potassium and vitamin D. The fruit, leaves, and seeds are used to make medicine. Avocado also contains a lot of fiber, and this may explain its ability to lower cholesterol. Avocado also contains chemicals that might repair cartilage in joints damaged by osteoarthritis.

2.Kiwi 

Kiwi is one of the fruit rich in protein. Kiwi may be small in size, but it’s huge in benefits. Packed with vitamins and minerals, kiwi is one of the most nutritionally dense fruits out there. These little guys have got minerals covered, too. Kiwis offer a variety of nutrients, including calcium, iron, magnesium, phosphorous, copper, and manganese. 

3.Spinach 

Spinach (Spinacia oleracea) is one of the most popular green, leafy vegetables in the world as it is a rich source of minerals, vitamins, and phytonutrients.It also have protein inside it. It is a member of the Amaranthaceae family. It is native to the Middle East and was cultivated in Persia thousands of years ago. From there, it was brought into China and made its way into Europe. Spinach quickly became a staple in several cultural cuisines.

 4.Broccoli

Broccoli, which gets its name from the Italian word "broccolo", which means a "cabbage sprout", is packed with anti-bacterial and immunity-boosting properties. It is rich in protein and vitamin C.

 5.Asparagus

 Asparagus is a nutrient-dense food that is high in folic acid and is also a good source of potassium, fiber, vitamin B6, vitamins A and vitamin C, and thiamine. Extensive research into asparagus nutrition has resulted in this funny-looking vegetable being ranked among the top fruits and vegetables for its ability to reduce the effect of cell-damaging free radicals. 

  6.Guava 

 Guava is a fruit rich in proteins.guava fruit is also a source of vitamin C, fiber, and other substances that act like antioxidants. Antioxidants slow down or stop the harmful effects of oxidation. Oxidation is a chemical reaction in which oxygen is added to a chemical element or compound. Guava LEAVES also contain chemicals with antioxidant and other effects.

 7.Nuts

 Packed with protein, fibre and essential fats, nuts are one of this season's best buys. A golf ball-sized portion (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals. Nuts like Almonds, Cashews, Hazelnut, Pistachios etc. you can use as your protein snack. 

 8.Lentils 

 Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen. Their exceptionally low glycemic index (low GI) values and resistant starch content make them suitable for a diabetic diet. 

 9.Soy Bean 

 Soybeans contain antioxidants and phytonutrients that are linked to various health benefits. Soybeans are mainly composed of protein but also contain good amounts of carbs and fat. Soybeans are among the best sources of plant based protein. The protein content of soybeans is 36–56% of the dry weight.

 10.Oats 

 Oat has a well-balanced nutritional composition. It is a good source of carbohydrates and quality protein with good amino acid balance. Oat contains high percentage of oat lipids especially unsaturated fatty acid, minerals, vitamins and phytochemicals. 

 11.Legumes 

 Legumes were given special treatment, straddling both the protein and the vegetable groups. They’re loaded with protein, iron, and zinc, as you might expect from other protein sources like meat, but legumes also contain nutrients that are concentrated in the vegetable kingdom, including fiber, folate and potassium.

12.Paneer(Fresh Cheese) 

If you are vegan than it is not for you but if you are vegetarian and you are looking for a tastier protein rich food than look for paneer. It is rich in protein and other nutrients and is good for muscle building.

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