Protein is the second most vital entity that the human body needs to function at its peak – water is the first and antioxidants is the third. Made up of complex molecules of amino acids, protein exist in almost every part of the inner and outer being – protein makes up the outer membrane of all the cells in the body and it is present in the muscles, organs, tissues and in the hair, skin and nails. Protein aids in development, recovery and strength. It helps to balance the metabolism and the digestive regions and it also promotes a stronger immune system.
Persons who aren’t getting enough protein may suffer symptoms such as weight loss, muscle weakness and low energy. Also, not getting enough protein increases the risk of developing certain diseases and disorders. Protein is consumed from foods rich in amino acids, for those who eat a carnivorous diet, getting enough protein is a easy task because protein is present in most meats and seafood. However, if your goal is to eat less meat then you will need to find vegetarian sources of protein, below is the top ten.
Top 10 Meat-Free Sources of Protein:
Spirulina: 70 percent protein per 2 tablespoon
- Hemp Seed: 11 grams per ounce
- Chia: 4 grams per ounce
- Quinoa: 8 grams per cup
- Tofu: 15 grams per 1/2 cup
- Almonds: 8 grams per 20 almonds
- Beans: 18 grams per cup
- Avocado: 10 grams per one whole fruit
- Amaranth: 52 grams per cup
- Sesame Seeds: 6.5 grams per 3 tablespoons
The ideal daily dose of protein varies depending on lifestyle, sex and age – the typical recommended daily dose is, 46 grams of protein for women and 56 grams for men. Pregnant women should consume 71 grams of protein daily, and children should consume between 13 to 19 grams daily. While eating less meat is one of the easiest ways to green up, health up and save money, it is important that you find non-meat alternatives for protein and other vital nutrients.