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Even though it seems more limited, healthy sources of protein for vegetarians can still be found on the market. Protein intake needs to be fulfilled because it plays an important role for the body, starting from improving the work of the immune system, repairing cells and tissues, as well as in the production of enzymes and hormones.

Protein is contained in many meats and processed products. However, plants can also be a healthy source of protein for vegetarians. Fruits, vegetables and grains are some sources of vegetable protein that can be consumed by vegetarians.

A Series of Protein Sources for Vegetarians

Because of its very important role, a vegetarian's daily protein intake must still be met. Protein deficiency risks causing health problems, such as hair loss, mood disorders, getting sick easily, and wounds that are difficult to heal.

Therefore, there are various choices of protein sources that can be consumed by vegetarians, namely:

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1. Soybeans

The first source of protein for vegetarians is soybeans. In 100 grams of soybeans there are more than 30 grams of protein. Apart from that, this type of bean also contains other macro nutrients, namely carbohydrates and fat.

Therefore, consuming soybeans can increase your energy so that you don't get tired easily when carrying out your daily activities.

2. Edamame

A cup of edamame beans contains 18.4 grams of protein. This type of bean is also equipped with healthy fats, carbohydrates, fiber, calcium, iron and vitamin C.

Eating these green beans is very good for maintaining heart health, controlling blood pressure to keep it normal, strengthening bones , and protect the body from cancer.

3. Chia seeds

Chia seeds or chia seeds are often added to smoothies, pudding, or juice. One of the benefits of these seeds is maintaining a healthy digestive tract because of their abundant fiber content.

Apart from fiber, chia seeds are also a source of vegetable protein. In 100 grams, chia seeds contain 16.5 grams of protein. The amount of protein in these seeds is even higher than tofu and tempeh.

4. Tempeh

Tempeh is the result of processing soybeans. 100 grams contains 14 grams of protein. Apart from that, tempeh is high in fiber. Regularly consuming tempeh can make the digestive tract healthy and facilitate bowel movements.

5. Tofu

Tofu also comes from soybeans. Like soybeans and tempeh, tofu can also be used as a healthy source of protein for vegetarians. In 100 grams, tofu contains 10.9 grams of protein.

Apart from protein, tofu is high in calcium, magnesium and phosphorus. These three minerals are very important for strengthening bones so that you avoid osteoporosis.

6. Oncom

Oncom is the result of processing and fermentation of tofu cake (dregs) or peanut cake. No less than tofu and tempeh, oncom is also high in protein. In 100 grams there are around 13 grams of protein.

Not only that, oncom is a low-carbohydrate food, contains probiotics and a number of important minerals, such as calcium, phosphorus and iron. This is the reason why oncom is included as a healthy source of protein for vegetarians.

7. Red beans

100 grams of red beans contain more than 10 grams of protein. These nuts, which are often processed into ice, soup and cake filling, are also high in potassium. This mineral is needed to improve nerve and muscle health, regulate fluid balance in the body, and maintain heart health.

8. Fruit

As mentioned previously, there are various fruits that are high in protein. Some of them are passion fruit which contains 3.5 grams of protein  per 100 grams, durian which contains 2.5 grams of protein per 100 grams, and mas banana which contains 1.4 grams of protein per fruit.

Fruit -This protein-rich fruit also contains a number of vitamins and minerals which are good for body health.

9. Vegetables

Not only fruit, some vegetables are also high in protein. For example mustard greens and spinach. A bowl of these vegetables each contains 2.86 grams of protein.

Apart from that, mustard greens are also high in vitamin A which is good for eye health. Meanwhile, spinach contains folic acid which is useful for preventing neural tube birth defects in babies, such as spina bifida.

10. Oatmeal

For vegetarians who like breakfast with oatmeal, there is good news. Apart from containing complex carbohydrates and fiber which can make you feel full longer, oatmeal is also rich in protein.

In a bowl of oatmeal there are around 5 grams of protein, 3 grams of fat and 27 grams of carbohydrates. Oatmeal also contains a number of vitamins and minerals, such as manganese, phosphorus, biotin, copper and vitamin B1.

11. Quinoa

Quinoa is a group of cereals known as a superfood. 100 grams of quinoa contains 4 grams of protein, 21 grams of carbohydrates, 2.8 grams of fiber, 152 milligrams of phosphorus, 172 milligrams of potassium and 42 micrograms of folic acid.

Apart from that, quinoa also contains 9 essential amino acids. which is good for maintaining health.

The various sources of protein for vegetarians above can be consumed alternately every day. Apart from protein, you also need to meet your daily nutritional intake by consuming healthy foods that come from plants.

If you are confused about what foods are good for vegetarians, you can ask your doctor via the ALODOKTER application. If necessary, the doctor will also provide daily menu recommendations to maintain your health.

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