Top 11 Plant-Based Protein To Add To Your Daily Routine

Plant Based Protein

One of the component of every cell in our body is protein. It is use to build and repair tissue and we need it to make enzymes, hormones, and other body chemicals. Protein benefits can not be over emphasized. Majority people are ignorant of the daily protein’s intake, it’s easy to write it off as something only body builders or people on strict diets need to worry about. For women especially, it’s not uncommon to go without a good protein foods until the evening meal.The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight

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Protein Function 

It is about more than building muscle. Each and every body part requires protein to function, from red and white blood cells to hair and skin. Eating it at every meal stabilizes our blood sugar levels, helping with everything from mood to weight management to nervous system health.

Proteins that is in the plasma membrane helps the cell in interacting with its environment. Plasma membrane proteins carry out functions such as receiving chemical signals from outside the cell, transporting nutrients across the plasma membrane, translating chemical signals into intracellular action, and also anchors the cell in a particular location.

So how do we boost our protein intake without resorting to a big hunk o’ steak? It’s easy to get more protein in your diet without sacrificing your favorite meals. Power up your existing favorites with these easy-to-use plant-based sources of protein.

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Protein Definition

This are the nutrient found in food such as milk, meat, beans and eggs which are made up of many amino acids combined together, this form a necessary part of the diet which is essential for normal cell function and structure.

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Plant-Based Sources of Protein

1. Fermented Protein Powder

Health Benefits: While regular vegan protein powders can sometimes be difficult to digest, the fermented variety supports healthy gut bacteria. 

How To Use: Blend it in with your morning smoothie.

 

The Science Behind Plant-Based Proteins

2. Ground Flaxseeds

Health Benefits: Despite being high in protein, flaxseeds are also a good source of plant-based omega-3 fatty acids. Out of the 127 Healthiest Foods in the World, flaxseeds is the number one source of omega-3s! Flaxseeds are one of the most powerful plants on the planet earth, it help to reduce diabetes,cancer,heart disease and stroke. Their fiber content and mucilaginous nature also make them great for gut health. Research have shown that flaxseed have a protective effect against prostate and breast cancer, 

How To Use:Ground flaxseeds can sprinkle onto oatmeal or cooked veggies for a nutty flavour. You can also add ground flaxseeds to homemade baked goods. Recent studies have shown that cooking flaxseeds leaves the omega-3 content intact.

3. Chia Seeds

Health Benefits: Like flaxseeds, chia seeds are high in protein and omega-3 fatty acids. Because they can absorb so much liquid (becoming a chia “gel”), they can also help prevent dehydration.

How To Use: Chia seeds can be added to smoothies, sprinkled on porridge, used to make puddings, or even as a grain-free “breading” for chicken or fish (if you eat it!).

4. Sunflower Seeds

Health Benefits:Sunflower seeds are also anti-inflammatory, which can help with symptoms of conditions like asthma and arthritis and protein’s good source, .

How To Use: Sunflower seeds can be sprinkled on salads and porridge. Ground sunflower seeds can also be used in place of flour to dust meats or added to grain-free baking recipes.

 

5. Nut Butters

Health Benefits: Nut butter  is high in healthy fats and protein, nuts are wonderful for balancing your blood sugar levels, and using all-natural nut butters is a great way to get them in your diet.

How To Use: Add a scoop of almond butter to your green smoothies, spread some cashew butter on a homemade gluten-free muffin or replace the maple syrup on your oatmeal with a spoonful of your favourite nut butter variety.

6. Spirulina

Health Benefits: While “green” isn’t normally the color you’d think of when it comes to protein, this algae is actually a 65% highly-digestible protein. Spirulina is also incredibly high in calcium, making it great for bone health.

How To Use: Spirulina makes for awesome addition to a green smoothie. It can be strong-tasting, so start slow!

 

7. Hemp Seeds

Health Benefits: Hemp seeds are packed with protein. They also contain the ideal balance of omega-3 to omega-6 fatty acids. It assist anxiety and depression,reduce inflammation,lower blood pressure and improve immunity.

How To Use: Hemp seeds can be added to smoothies or sprinkled on top of salads. They are soft and don’t need straining, so they’re great for making dairy-free seed milk, too.

 

8. Alfalfa Sprouts

Health Benefits: Alfalfa Sprouts are rich in immune-boosting vitamin C, and alfalfa sprouts are made up of as much as 35% highly-digestible.

How To Use: Sprouts are an awesome salad-topper or great addition to any green smoothie. These are an easy one to grow yourself. Check out this handy sprouting tutorial.

9. Chickpea Flour

Health Benefits: Baked goods aren’t exactly the first thing protein source you’d think of, but swapping your usual flour for a high-protein, gluten-free one is a great way to add a protein boost to your day. Since chickpea flour is made of dried, ground chickpeas, it contains all the health benefits of these nutrient-packed beans, including antioxidants, digestive support and blood sugar regulation.

How To Use: Chickpea flour works best in gluten-free baking recipes when it makes up no more than 25% of the total flour content, so mix and match it with other flours for best results.

 

10. Pumpkin Seeds

Health Benefits: Pumpkin seeds are very high in magnesium, which are key to nervous system health and is necessary for more than 300 chemical reactions in the human body. 

How To Use: Pumpkin seeds can be added to your morning smoothie (use pumpkin seed butter if you don’t have a high-speed blender), used in baked goods or sprinkled on porridge. Lightly toasted pumpkin seeds also make an awesome salad topper!

11. Avocado

Health Benefits: Avocado contains vitamin B6, C and E which are necessary for good and healthy eyesight. Avocado also reduces the stress and damage that leads to poor eyesight and helps prevent all kinds of eye-related issues. In super foods, this food is really important if you want to know how to improve your eyesight

How To Use: You can eat avocados in raw form or add it to salads, sandwiches or soups.