Protein is one of the essential nutrients that you need for maintaining your health. An average sedentary man needs 56 grams of protein each day and in the case of an average sedentary woman, the amount is 46 grams per day. This amount of protein is sufficient to avoid deficiency and ensure optimal health conditions.
Proteins are essential for building your muscle strength and lowering your body weight. Meats, eggs, fish and dairy products are the greatest source of protein. But people who follow a strict vegan diet do not eat animal products. There are many plant-based foods that are rich in protein.
Include these fruits in your vegan diet for getting plant-based protein.
Many people know the avocado as a healthy source of fat. But it is also rich in protein. One cup of avocado contains 4 grams of protein. Monounsaturated fatty acids present in avocado helps to lower the blood cholesterol levels. You can add avocados in your salad or mix it with cacao powder and honey.
In addition to being a great source of plant-based protein, guava also provides a wide range of other essential nutrients. 4 grams of protein is present in just one cup of guava. It is highly rich in vitamin C; almost four times the recommended amount. Guava is also high in vitamin A, magnesium, iron, and antioxidants lycopene that helps with anti-aging.
Kiwifruit is another fruit that is a great source of plant protein. It also has a high amount of vitamin C, E, and K. Vitamin E has skin-healing properties. Include kiwifruit in your daily vegan diet plan and you won’t have to worry about your daily protein intake.
One cup of dried apricots provides you with 2 grams of plant protein. In addition to protein, they are also rich in high amounts of vitamin A and vitamin C. Both these vitamins will act as antioxidants and protect your body from free radical damage and certain eye-related issues.
2 grams of protein are present in one cup of blackberries. This particular protein-rich fruit is also loaded with potassium, fiber, iron, folate, magnesium, calcium, and antioxidants. They are also rich in a wide range of vitamins.
Grapefruit also contains a fair amount of protein. Each cup of grapefruit contains 2 grams of plant protein. They are also rich in fiber that will help in promoting weight loss. Moreover, the vitamin C present in grapes will enhance your immune system.