Proteins are an important part of daily healthy diet.
We need proteins for our skin, hair and muscles. You suffering protein deficiency can cause hair loss, muscle weakness and fatty liver.
Here is a small list of vegan protein sources.
Foods in the legume family are good sources of vegetarian protein, and peas are no exception: One cup contains 7.9 grams—about the same as a cup of milk. (For the record, women should get about 46 grams of protein per day, and men need about 56.)
QuinoaMost grains contain a small amount of protein, but quinoa—technically a seed—is unique in that it contains more than 8 grams per cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. (Because of that, it’s often referred to as a “perfect protein.”)
Nuts and Nut butterAll nuts contain both healthy fats and protein, making them a valuable part of a plant-based diet. But because they are high in calories—almonds, cashews, and pistachios for example, all contain 160 calories and 5 or 6 grams of protein per ounce—choose varieties that are raw or dry roasted.
BeansThere are many different varieties of beans—black, white, pinto, heirloom, etc.—but one thing they all have in common is their high amounts of protein.Two cups of kidney beans, for example, contain about 26 grams (almost the same as a Big Mac, which has 25 grams!).
Also known as garbanzo beans, these legumes can be tossed into salads, fried and salted as a crispy snack, or pureed into a hummus. They contain 7.3 grams of protein in just half a cup, and are also high in fiber and low in calories.
Tempeh and Tofu
Foods made from soybeans are some of the highest vegetarian sources of protein: Tempeh and tofu, for example, contain about 15 and 20 grams per half cup, respectively.
Boiled edamame, which contains 8.4 grams of protein per half cup, can be served hot or cold and sprinkled with salt. Try it as a snack, an appetizer before dinner, or added to salads or pastas (minus the shell, of course.)
Two cups of raw spinach, for example, contain 2.1 grams of protein, and one cup of chopped broccoli contains 8.1 grams.