What fruits should vegetarians choose to supplement protein due to lack of meat and fish?

1. Causes of protein deficiency when eating vegan

Protein is an important nutrient that provides energy and transports oxygen throughout the body. Protein helps build and repair all the body's tissues. It also produces antibodies that fight infection and disease, helps keep cells healthy, and helps create new cells. Therefore, everyone's daily diet needs to provide enough protein.

For vegetarians, especially vegans, a diet that includes only foods of plant origin such as vegetables, fruits, nuts... and absolutely does not use foods of animal origin (meat, fish, eggs, milk...).

Animal-based foods are a source of complete protein, containing all the essential amino acids. Many plant-based protein sources, on the other hand, are low in or lacking in one or more essential amino acids. Therefore, a vegan diet can leave the body deficient in certain nutrients, especially protein.

According to MSc. Dr. Tran Thi Minh Nguyet, National Institute of Nutrition, a nutritious and balanced vegetarian diet brings some benefits to cardiovascular health, supports weight loss, and stabilizes blood sugar levels. However, if the vegetarian diet is not suitable, it can increase the risk of nutritional deficiencies.

Many studies have shown that vegetarians are at higher risk of protein, calcium, iron, iodine, and vitamin B12 deficiencies. These deficiencies can lead to symptoms such as fatigue, weakness, anemia, decreased bone density, and thyroid problems.

Therefore, when cutting meat or animal products from your diet, you need to be careful to get enough of these essential nutrients from other sources.

To ensure that the body is still provided with enough nutrients to maintain activity and health, it is important to pay attention to providing enough food groups: containing protein, rich in calcium, supplemented with iron, supplemented with zinc regardless of the vegetarian diet you follow.

2. What food sources should vegetarians choose to supplement protein?

Although plant proteins are called incomplete proteins, because they lack one or more essential amino acids, these amino acids can be supplemented by combining plants together.

Plant-based proteins also provide a variety of nutrients, fiber, and antioxidants that are good for overall health.

Plant-based foods that contain good protein for vegetarians include: some green vegetables, fruits, whole grains, beans, nuts, etc.

-Vegetable:Vegetables that contain the most protein include broccoli, spinach, potatoes, sweet potatoes, asparagus, artichokes…

-FruitVegetarians should choose fruits that contain the most protein such as guava, mulberry, blackberry, banana, orange, grapefruit...

-Whole grains: oats

-Beans: green beans, black beans, peas, soybeans... In particular, soybeans not only contain 6g of protein per cup (244ml) but are also an excellent source of calcium, vitamin D and vitamin B12.

-Nuts: Seeds are also a good source of protein, with chia seeds in particular ranking among the top plant-based proteins. Chia seeds are rich in protein, with 5 grams of protein and 10 grams of fiber per 28 grams. They also contain iron, calcium, selenium, magnesium, omega-3 fatty acids, antioxidants, and other beneficial plant compounds.

3. Some of the best protein-rich fruits for vegetarians

Guava

Guava is one of the most protein-rich fruits, with an impressive 4.2 grams of protein per cup. This popular fruit is also high in vitamin C and fiber.

Avocado

Avocados are a great addition to any diet. One cup of avocados contains 3 grams of protein. They are also rich in heart-healthy fats, fiber, and potassium, which are good for your heart and digestion.

Raspberry

Not all berries are high in protein, but blackberries contain up to 2 grams per cup. Raspberries are also delicious, eaten raw or added to yogurt for a protein-rich breakfast.

Cherry

Not only are these deep red fruits delicious, they also pack a good amount of protein. One cup of cherries has 1.6 grams of protein. Cherries are low in calories and high in fiber, vitamins, and minerals that are good for your health, including vitamins C, A, K, potassium, magnesium, and calcium.

Banana

A medium banana provides 1.3 grams of protein. Bananas are also high in potassium, versatile for on-the-go eating, and can provide energy during workouts.

Plum

Raisins are a great way to add protein. Raisins can be snacked on with nuts or sprinkled on oatmeal for breakfast, or mixed into salads for a delicious twist.

Citrus fruits

Not only are citrus fruits a vitamin C superfood, but a medium grapefruit provides 1.6 grams of protein and a medium orange has 1.2 grams. However, it is best to eat the whole fruit rather than juice it to get the full benefits of the nutrients, especially the fiber.