Soya, Tofu, Beans, Nuts, Seeds

Soya

Soya is considered a complete protein as it contains all essential amino acids.
It is found in a variety of forms including soya milk, tofu, soya sauce and as a meat substitute in vegetarian and vegan products.
High in calcium, soya is good for bone health. It is also a source of fibre, iron, omega-3 fatty acids, and various vitamins.
It contains beneficial compounds such as isoflavones which have been linked to a reduced risk of heart disease and breast cancer.

Tofu is made from soya milk and acts as a versatile ingredient due to its ability to take on different flavours.
It is a good source of protein, minerals such as calcium, manganese and phosphorous, as well as containing all eight essential amino acids.
Low in calories and fat, it is a heart-friendly food that can be part of a balanced diet.
It can be used in dishes in place of meat due to its high protein content and ability to absorb the flavors of the other ingredients it is cooked with.

Beans are a great source of protein, especially for those following vegetarian and vegan diets.
They provide a variety of vitamins and minerals including B vitamins, iron, calcium, phosphorus, zinc and potassium.
Beans have a high fibre content, promoting digestive health and aiding in weight management.
Common types include black beans, kidney beans, chickpeas, butter beans, and lentils. Each type of bean has slightly different nutritional profiles.

Nuts are rich in monounsaturated fats and polyunsaturated fats which are considered heart-healthy.
They are typically high in protein, fibre, vitamins and minerals including Vitamin E, calcium and iron.
Each type of nut offers different nutritional benefits. For instance, almonds are high in calcium whereas walnuts contain higher levels of Omega-3 fatty acids.
Nuts can make a nutritious snack but should be eaten in moderation due to their high calorie content.

Seeds like sunflower, pumpkin, flaxseeds and chia seeds are nutritionally dense foods packed with protein, fibre and healthy fats.
They are a great source of omega-3 fatty acids and rich in various vitamins and minerals including vitamin E, magnesium and selenium.
As well as being delicious toppings for salads and yoghurt, seeds can be incorporated into baked goods for added nutrition.
Some seeds such as chia and flaxseeds absorb water and form a gel which can aid digestion and keep you feeling full longer.