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8 Protein sources for vegans

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Protein is an important nutrient essential for the growth and maintenance of tissues in the body. The most common sources of protein are meat and dairy products. For this reason, vegans or vegetarians can find it tough to supplement proteins in their diet. The good news, however, is that certain plant foods contain a significant amount of proteins. The following healthful plant-based foods have a high-protein content per serving:

Lentils

Lentils are legumes that are high in protein and fiber.They can be added to soups, salads, stews, and veggie burgers. They also have a low-fat content and are high in iron, potassium, and other nutrients. Once can also grind dried lentils to get gluten-free flour.

Photo by Mockup Graphics / Unsplash

Beans

Beans such as kidney, black, pinto, and most other varieties are important staple foods in many cultures and are some of the best sources of plant proteins. Most beans have about 15 grams of protein per cooked cup (170 grams). They’re also high in complex carbohydrates, fibre, iron, folate, phosphorus, potassium, manganese, and a variety of beneficial plant compounds. Furthermore, studies show that eating beans and other legumes can help lower cholesterol, manage blood sugar, lower blood pressure, and even reduce belly fat.

Photo by Tijana Drndarski / Unsplash

Almonds

Almonds are high in protein, fibre, vitamin E, magnesium, and calcium. They can be consumed whole, roasted, or ground into almond butter. They can also be mixed into oatmeal, yogurt, or baked goods. Almonds are also a healthy snack that can help you feel full for a long.

Photo by Jocelyn Morales / Unsplash

Green peas

Green peas have nearly 9 grams of protein per cooked cup (160 grams), which is slightly more than a cup of dairy milk (237 mL). Furthermore, a serving of green peas provides more than 25 per cent of your daily fibre, thiamine, folate, manganese, and vitamins A, C, and K requirements. Green peas are also high in iron, magnesium, phosphorus, zinc, copper, and a variety of B vitamins. Peas can be used in a variety of recipes including stews and salads.

Photo by David Todd McCarty / Unsplash

Guide to a healthy diet
For a staggering number of individuals, New Year resolutions mostly entail losing weight and having a better diet. Instead of the sudden elimination of unhealthy foods from your platter, make these small changes for a healthier you.

Vegetables

Protein-rich vegetables come in a variety of colors and textures. Broccoli, spinach, and kale are all good options. They can be eaten as salads, cooked as sides, or incorporated into the main course. If you’re looking for an easy way to get more protein from vegetables, try green smoothies.

Photo by Shelley Pauls / Unsplash

Peanut butter

Peanut butter is high in protein, fibre, and healthy fats. It can be eaten on toast, mixed into smoothies or yogurt, or baked. Peanut butter is a convenient and tasty way to increase your protein intake.

Photo by Towfiqu barbhuiya / Unsplash

Nuts and fruits

Many fruits and nuts contain a lot of proteins including bananas, avocados, raspberries, and pistachios. Fruits and nuts can be eaten as a snack or added to breakfast or lunch. Bananas are high in protein, potassium, and fibre while avocados are high in good fats, fibre, and vitamin C.

Raspberries are high in antioxidants and protein, while pistachios are high in protein, fiber, and vitamins. There are numerous nutritious and tasty fruits and nuts to choose from.

Photo by Juan Encalada / Unsplash

ALSO READ: The dangerous truth about added sugar

Quinoa

Quinoa is a grain that is high in protein and a complete protein. Quinoa has 8 g of protein per cup when cooked. Other nutrients found in this grain include magnesium, iron, fibre, and manganese. It is also extremely adaptable. Quinoa can be used in place of pasta in soups and stews. It can also be added to salads or eaten as a main course.

Photo by Pierre Bamin / Unsplash

Going vegan or vegetarian necessitates some preparation. People who avoid animal products, however, can eat balanced diets that support a healthy body and reduce the risks of some diseases by eating the right protein-based plant food. It is vital to consult with a doctor or nutritionist about dietary portions because vegan or vegetarian diets may lack some essential nutrients, necessitating the use of dietary supplements or learning how to incorporate foods high in these nutrients.

The edition that celebrates mothers!
Radio Citizen presenter Jeridah Andayi graces our May cover with her three children as we celebrate mothers all month long! Even with her busy schedule and the many hats that she wears, her role as a mother is the one she cherishes most.

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

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While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

on

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Endometriosis and sex: How to make intimacy pain-free

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There is no doubt that endometriosis can affect a woman’s way of life. The condition slews a couple of conditions, painful sex being one of them. Penetration pulls and pushes any tissue growth behind the vagina and lower uterus.

Although symptoms may differ from woman to woman, here are some things you can do to lessen your pain and ensure you have some good time:

Take a dose of painkillers

Take an over the counter painkiller that sits well with your body before intercourse and incase pain persists, take another one as prescribed.

Track your cycle and try at certain times of the month

Most women with endometriosis experience excruciating pain during their period and ovulation. Keep track of your cycle so that you can know when you are ovulating. You can use apps like my calendar and flo period tracker to track your periods. This will help you know when best to engage in sexual intercourse.

READ ALSO: Crucial Facts About Endometriosis Everyone Should Know About

Use lube

Vaginal dryness is not something to be ashamed of and if you happen to have it, lube should be your best buddy. Make sure to use any silicon or water based lubricant anytime you feel like your vagina is dry. Ensure the application is of good amount to achieve a wet area.

Explore alternatives

Talk with your partner about things that turn you on and bring you pleasure. Just to mention a few; mutual masturbation, foreplay, kissing and mutual fondling. Sex does not have to mean intercourse.

Try different positions

Experimenting different positions can teach you and your partner which ones hurt and the ones that bring direct pleasure with no or less pain. Positions that are considered better vary from person to person so take the time to explore and learn yourself with your partner.

Find the right rhythm

Finding the right rhythm can help you experience less discomfort during sex. Quick thrusting or deep penetration can aggravate pain. Talk to your partner about that which you do not like and find ways that will satisfy the both of you like exchanging positions so that you can control the speed and rhythm.

Bottom line

Intimacy does not have to be boring, painful or make you hate the condition that you have. Talk openly about your feelings around sex and penetration and what would help to ease your concerns.

Our FREE  e-paper March Issue is here!
As we celebrate our women this month, we bring you the best stories and the most inspiring features to get you going.
Click HERE to read!

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