FOOD/HEALTH

How To Get Protein Without Eating Meat

Meat Eating makes a little girl cries

Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue.

It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in one’s blood.

At least 10,000 different proteins make up one’s body and keep it.

In the United States, the recommended daily allowance of protein is 46 grams per day for women over 19 years of age and 56 grams per day for men over 19 years of age.

Today, millions of people around the world do not get sufficient protein. Consequently, they suffer from a condition known as kwashiorkor —  

mostly found in people living in geographical areas that have limited food resources, also commonly seen in children whose diets are low in protein and calories.

Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death.

Now, when people think about the source of protein, they often think of main dishes such as meat, fish, or eggs.

Although these are all important sources, certainly, they are not the only sources of protein out there.

One can also obtain protein from an array of other foods, all of which are meat-free.

Here are 10 ways to get protein without eating meat:

1. Green peas

1 cup = 7.9 grams

2. Tofu

1/2 cup = 20 grams

3. Nuts

1 ounce = 5 to 6 grams

4. Chickpeas

1/2 cup = 7.3 grams

5. Beans

1 cup kidney beans = 13 grams

6. Edamame

1/2 cup, boiled = 8.4 grams

7. Broccoli

1 cup chopped = 8 grams

8. Quinoa

1 cup = 8 grams

9. Chia Seeds

2 tablespoons = 4.7 grams

10. Unsweetened cocoa powder

1 tablespoon = 1 gram

Nigel Belle, Readers Bureau, Fellow

Edited by Jesus Chan

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