Vegetarianism is a voluntary choice of many people. However, it is very important to compensate for the lack of animal protein in the diet so that a vegetarian diet does not damage health.
Beans and beans
One of the most inexpensive and readily available sources of plant protein is legumes of all kinds. The nutritional value of beans is equivalent to meat and contains many vitamins and microelements. The same applies to other types of legumes - split peas, all lentils, chickpeas, and so on.
Speaking of legumes, one cannot help but remember about soybeans. Many experts call it the richest source of first-class protein. The protein found in soybeans helps to retain calcium in the body, which helps to strengthen bones. Soy protein significantly lowers blood cholesterol levels. Twenty-five grams of pure soy protein per day (that's three servings of soy) lowers bad cholesterol by ten percent. Soy protein is very easily absorbed by the kidneys, so it can be recommended for people with kidney disease. Soybeans are packed with healthy fiber and vitamins. The vitamin B content is especially high. It should be noted that from soybeans, people have learned to make quite convincing substitutes for meat and milk, which are similar in taste and texture to these products. These substitutes are helping many vegetarian beginners change their diet.
Nuts, milk and seaweed
Various seeds and nuts are packed with nutrients. In many cultures, they are one of the main sources of protein. Do not oversaturate your daily diet with them, as these are very high-calorie foods, excessive consumption of which can affect your weight.
Those vegetarians who have given up only meat, but continue to eat other animal products, can be advised to eat more dairy products. Fatty cheeses and ice cream are good sources of protein. It is better to buy a variety of yoghurts and other fermented milk products without fillers, since you can always add fruits or cereals to them yourself.
Of course, non-strict vegetarians can consider regular chicken eggs as a source of protein.
Spirulina or other blue-green algae are the richest sources of protein. In addition, they contain a huge amount of important vitamins, minerals, corotinoids and polyunsaturated fatty acids. These algae can be purchased dried or canned. There are many recipes for using them.
