Top 3 Protein Sources for Vegetarians(No Eggs) | Dt.Bhawesh | #diettubeindia #dietitian #shorts

I don’t recommend soy products as the best Source of protein , in rare cases i do suggest soy to someone who don’t have any other protein options. I have also highlighted few problems associated with Consuming Soy. However you may add soy as the last protein option if you do not have access to the above mentioned protein sources.
Hope this Helps ❤️

Sir ye protein kaise buy kare aur kase ले please tell me😢😢

Ik

Fudu dietician 😂

What about 🌿🍀🍀🌿 vegetables 😮?

Soya chunks

Paid promotion

Pata sabko hota hai, pr follow koi nhi karta

bhai soya chunks ko bhul gaya kya

Full nonsense information 😡 please don't spread your knowledge

Aap ki real daily dekhti huo

Bro home made paneer kaise protein calculate karne ka

But in another video you said dal is not protein source

Milk products and Milk is known to be
Lacto Vegetarian.
So , stop saying that this is non vegetarian .

Kuch paiso Kai liye mera creator b bik gya

Seeds*

Sugar

Sir konsa why protein safe hai aur hum le sakte hai…

Edmame k baare mein batao sir

Edmame k baare mein batao sir

Edmame k baare mein batao sir

I think Jackfruit/ Kathal is the best protein source in veg option

Nutrients to Focus On in a Vegetarian Diet

1. Protein

· The Myth: People often worry about getting enough protein.
· The Reality: It's easy to get enough protein by eating a variety of plant-based foods throughout the day.
· Excellent Sources:
· Legumes: Lentils, chickpeas, black beans, kidney beans, peas.
· Soy Products: Tofu, tempeh, edamame (these are complete proteins).
· Dairy & Eggs: For lacto-ovo vegetarians, Greek yogurt, cottage cheese, milk, and eggs are excellent sources.
· Nuts and Seeds: Almonds, walnuts, chia seeds, hemp seeds, pumpkin seeds.
· Whole Grains: Quinoa (a complete protein), amaranth, oats, brown rice.

2. Iron

· The Issue: Plant-based iron (non-heme iron) is not absorbed as easily as iron from meat (heme iron).
· The Solution: Eat iron-rich plants along with Vitamin C, which dramatically boosts absorption.
· Excellent Sources:
· Legumes: Lentils, chickpeas, soybeans.
· Dark Leafy Greens: Spinach, kale, Swiss chard.
· Nuts and Seeds: Pumpkin seeds, cashews.
· Fortified Foods: Cereals and oatmeal.
· Pair with Vitamin C: Add bell peppers, broccoli, tomatoes, strawberries, or a squeeze of lemon juice to your iron-rich meals.

3. Vitamin B12

· The Critical One: This is the only nutrient not reliably available from plant sources. A B12 deficiency can cause serious neurological problems and anemia.
· The Solution: Supplementation or fortified foods are essential.
· Excellent Sources:
· Fortified Foods: Plant-based milks (soy, almond, oat), nutritional yeast, fortified cereals.
· Dairy & Eggs: For lacto-ovo vegetarians, these contain B12, but levels can vary. Supplementation is still often recommended.
· Supplement: A reliable B12 supplement is the safest way to ensure adequate intake. This is non-negotiable for long-term vegans and highly recommended for many vegetarians.

4. Calcium

· The Issue: Dairy is a primary source for many. Those avoiding it need to find alternatives.
· The Solution: Plenty of plant-based foods are rich in calcium.
· Excellent Sources:
· Dairy: Milk, yogurt, cheese (for lacto-vegetarians).
· Plant-Based: Fortified plant milks and juices, tofu made with calcium sulfate, dark leafy greens (collard greens, bok choy, kale), tahini, and almonds.

5. Omega-3 Fatty Acids

· The Issue: The most important omega-3s (EPA and DHA) are found in fatty fish. The plant-based version (ALA) must be converted by the body, which is inefficient.
· The Solution: Include ALA-rich foods daily and consider an algae-based supplement.
· Excellent Sources:
· ALA: Flaxseeds (ground is best), chia seeds, hemp seeds, walnuts.
· Supplement: Algae oil supplements provide a direct source of EPA and DHA, similar to fish oil but plant-based.

6. Zinc

· The Issue: Similar to iron, zinc from plants is less bioavailable.
· The Solution: Eat a variety of zinc-rich foods daily.
· Excellent Sources: Legumes, nuts, seeds, whole grains, and dairy products.

7. Vitamin D

· The Issue: This is a challenge for everyone, not just vegetarians. The primary source is sunlight.
· The Solution: Sun exposure, fortified foods, and supplements.
· Excellent Sources: Fortified plant milks, mushrooms exposed to UV light, and a Vitamin D supplement (especially in winter or for those with limited sun exposure).