beans
The protein found in beans is essential for body growth and maintenance. The iron is important as it helps transport oxygen throughout the body. Manganese helps the formation of bone and the metabolism of protein, fat, and carbohydrates.
Nutrients: Folate, manganese, magnesium, iron, selenium, zinc, fiber, protein, copper, potassium, calcium
nuts
Nuts are a great source of protein and fiber. When used in their raw form, unsalted and unprocessed, they are rich in vitamins and minerals. Nuts are also high in good monounsaturated fat. Cashews, walnuts, hazelnuts, and almonds are among the most nutritious.
Nutrients: Vitamins B2, B3, C, E, folate, calcium, iron, magnesium, phosphorus, potassium, selenium, zinc, fiber, protein
tofu
Tofu is low-fat and made from nutrient rich soybeans. It’s rich in calcium and protein. It is free from saturated fats and unlike animal proteins helps reduce hypertension and cholesterol levels. It’s also a good source of fiber, making it slow-releasing and filling.
Nutrients: Vitamins A, K, boron, calcium, iron, magnesium, phosphorus, potassium, selenium, fiber, omega-3 fatty acids, phytoestrogens, protein
cheese
Low-fat cheeses are great snack for dieters and when used in moderation can add healthy fats and proteins. Great choices are cottage cheese, mozzarella, ricotta, and other cheeses that occur in softer versions; they normally contain less fat naturally.
Nutrients: Vitamins B2, B12, calcium, magnesium, phosphorus, potassium, protein