Proteins are the important building blocks for tissues, muscles, blood, cartilage, enzymes and hormones. Thus, it is definitely essential for every individual to get enough protein from his or her diets. However, a common misunderstanding that exists amongst people is that Vegan or Vegetarian diet lacks protein, simply because of which vegetarians need to take protein supplements to satisfy their body's protein requirements.

The truth of the issue is that vegetarian diet is quite full of protein. From vegetables to fruits to nuts, there are ample vegan protein sources that can provide the right amount of protein required for the physiological procedures.

Let us take a look at some of the best and richest vegetarian sources for protein:

* Soy - Soy or Soybeans are a great protein source that can be found in various foods such peanut butter and soy milk. Research shows that just 1 cup of soybean can supply up to 29 grams of protein, which is at par with that of roasted chicken (a non-vegetarian protein source). Soybean also helps in conserving the calcium content in the body, tones up the bones, and reduces the LDL 'bad' cholesterol levels in the blood. Fermented soy is best and includes tempeh, miso, and natto (fermented soybeans). Consume soy in small amounts as the estrogen-mimicking compounds can have a negative effect in case over consumed.

* Tofu - Tofu actually is a derivative of Soy, and is generally called as the 'Soy Curd'. It consists of 9 of the essential amino acids, making it a great protein source for the vegans. It can be used in many forms - sauteed, marinated, or pureed. Tofu is also a rich source of calcium, and is specifically beneficial for growing children. For those who are allergic to dairy products, Tofu can be an alternative to satisfy their calcium and protein requirements.

* Lentils - A common and rich source of protein are different types of lentils. Daily intake of 2 cups of lentils provides adequate protein for healthy muscle development in children and grown ups. Lentils are also rich in minerals. Since lentils are broadly grown throughout the world, they're relatively an inexpensive and easily available proteins source that you must add to your daily diet. It is possible to add them to soups and stews or cook lentils alone..

* Red Kidney Beans - A delicious selection of beans that you can add to a variety of dishes are the red kidney beans. Just one cup of red kidney beans can supply up to 15 grams of protein, and many other nutrients as well. You can eat them as a side dish, or try out different recipes with this flexible selection of beans. Almost all types of beans such as the black beans, chickpeas etc are rich sources of protein, and you should make it a point to add these in your diet.

* Cheese - RAW, ORGANIC cheese in all its forms whether goat, ricotta or regular cottage cheese, is a very good source of protein. You can add them to your salads, lasagna, or simply layer your sandwiches with it. Just a cup of cheese can provide up to 28 grams of protein, and in case you are on a diet, try the low-fat variety.

* Yogurt - For a great meat-free protein source, there can be absolutely nothing better than yogurt. Besides providing good amount of calcium and Vitamin D, yogurt also satisfies your body's protein requirements effortlessly. Having a bowl of yogurt with your meals can enhance digestion, strengthen your bones, kill fungal and yeast infections and help in building tissues and muscles. Yogurt also keeps you feeling full for lengthier hours and can help you in losing weight.

* Seitan: Also known as the vegetarian 'Wheat Meat', Seitan is usually found in Asian and Buddhist cooking. It's extracted from the gluten of wheat, and is commonly used in many recipes as a replacement for meat. Seitan is an excellent source of protein, but in case you are sensitive to gluten or wheat, then this is not for you. You can mix Seitan with soups and stews or add it to various dishes that require a thick consistency.

* Spirulina - Spirulina is considered as the 'wonder food' by health due to the fact of the unlimited number of nutrients it contains. Spirulina, generally, is a form of blue-green algae, discovered in both sea and fresh waters. It contains unusually high amounts of protein, unmatched by even the richest non-vegetarian protein foods. Experts suggest Spirulina for many reasons - apart from being a complete protein source with all the important amino acids, it also contains Vitamins D, B, C, A, and E, minerals such as calcium, potassium and zinc and essential fatty acids.

* Seeds - Seeds such as Sunflower seeds, hemp seeds etc are other abundant sources of protein that vegans can consume. While these may appear small, they have loads of nutrients stuffed within them. Hemp seeds contain up to 34.6 grams of protein, along with all the 22 amino acids. Hemp seeds, flax seeds, sunflower seeds are also really rich in minerals, Vitamins, antioxidants and omega 3 fatty acids. You can use these in the powdered form - simply sprinkle them on your salads or side dishes and take pleasure in great flavor together with high quality nutrition.

* Nuts - An important source of nutrition for thousands of years, these crunchy delights are a rich source of protein also. You can consume them as a snack, add them to side dishes, or simply sprinkle over salads. All types of nuts including walnuts, hazelnuts, peanuts, Brazil nuts, almonds etc are packed with nutrition. They're full of fiber, phytonutrients, Vitamin E and antioxidants. However, nuts are also quite calorie-dense, so go easy on them.

According to health experts, on an average everyone should consume up to 40 grams of protein per 100 pounds of body mass. The above-mentioned Vegetarian sources of Protein can easily satisfy these needs and promote healthy muscular development in adults and children.

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