I am 17 year old boy. I want to know high protein ,fibre and zinc rich food. I am vegetarian.

Dr. Jyoti MongaAyurveda17yrs exp

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Dear lybrate-user, Protein rich foods are mainly comprise of milk and its products, pulses, seeds and nuts, soyabean and its products. Fibre rich foods are- oatmeal, broccoli, bananas and citrus fruits, wheat bran, corn bran and brown rice. Zinc rich foods are- Rajma, chick peas, spinach, green peas, cow pea, black eyed peas But all these food groups gives good result when they are combined together and taken in small quantity at short intervals of time. For complete dietary guidelines and diet chart you can visit my private consults. Thank You.  

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Dt. Neha SuryawanshiDietitian/Nutritionist12yrs exp

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Protein rich foods are all milk and milk products, eggs, pulses, sprouts, nuts, tofu, rajmah, chole, soyabean, paneer, chicken, fish etc. Fiber rich foods are green vegetables, sprouts, fruits like Apple mainly. Zinc rich foods are broccoli, chick peas, green peas and Rajma.  

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