1) CHICKPEAS:
- Protein content: One cooked cup of chickpeas contains approximately 15 grams of protein, while 100 grams of cooked chickpeas provide about 8–9 grams.
- Health benefits: Helps maintain muscle mass and supports tissue repair.
Reduce
blood pressure and support overall cardiovascular health.
Good
source of minerals like magnesium and phosphorus, which are essential for
building and maintaining strong bones.
Contain nutrients like folate, which supports brain and nervous system function.
2) LENTILS:
- Protein content: Lentils are a great source of plant-based protein, with about 18 grams per cooked cup.
- Health benefits: Helps build and repair muscles.
Supports
red blood cell production.
Weight management, reducing cholesterol, supports digestion.
Gut health and providing anti-inflammatory properties.
3) TOFU:
- Protein content: Tofu contains approximately 10 to 20 grams of protein per serving, with firmer varieties having higher content.
- Health benefits: Tofu contains isoflavones, a type of antioxidant that may help lower the risk of certain cancers, such as breast and prostate cancer.
As a
low-calorie, high-protein food, tofu can help in weight management.
The protein in tofu supports muscle repair and growth, while its calcium and magnesium content help maintain strong bones.
4) TEMPEH:
- Protein content: Tempeh is a high-protein plant-based food made from fermented soybeans, offering about 18-19grams of proteins per 100gm serving.
- Health benefits: Ideal for muscle repair, maintenance, and growth.
Improve
digestion, Promote better nutrient absorption.
Rich
in calcium, magnesium, and phosphorus — key minerals for maintaining strong
bones.
It may
help lower cholesterol and blood pressure, with soy isoflavones contributing to
heart-protective effects.
Great for energy, immunity, and staying full longer.
5) QUINOA:
- Protein content: Quinoa has a high protein content of about 8g per cooked cup and is a complete protein, providing all 9 essential amino acids.
- Health benefits: The high fiber and protein content promote feelings of fullness, which can help reduce overall calorie intake.
The
fiber in quinoa acts as a prebiotic, which feeds the beneficial bacteria in the
gut.
Helps
control blood sugar and promotes fullness — good for weight management.
It is a good source of magnesium, phosphorus, and manganese, which are important minerals for bone development and maintenance.
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