10 Most Protein-Rich Vegetables
Proteins are essential nutrients that your body uses to produce and repair tissue. Although animal nutrition usually contains the most proteins. Some vegetable foods also contain nice amounts. Here are ten healthy vegetables that contain a relatively high protein content.
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List of 10 most protein-rich vegetables.
Watercress is a cruciferous crop that grows in water and is rich in proteins. A portion of 34 grams of sliced watercress contains 0.8 grams of protein and 100 percent of the recommended daily amount of vitamin K. It contains B vitamins, calcium, manganese, potassium, vitamin A and vitamin C. It also has an antioxidant-like effect. It also contains phenolic substances that can protect against cancer. Avoid boiling watercress in water as this lowers the antioxidant content. Prefer to eat it raw in the form of salad, between a sandwich or in a smoothie. Watercress counted at the top of protein-rich vegetables.
Protein content : A portion of 34 grams of watercress contains 0.8 grams of protein, and 100 grams of watercress contains 2.3 grams. Fifty percent of the calories in watercress consist of proteins.
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Alfalfa sprouts are very low in calories but packed with nutrients. A serving of 33 grams of alfalfa sprouts contains 1.3 grams of protein. This vegetable also contains nice amounts of folic acid, B vitamins, iron, magnesium, phosphorus, zinc, copper, and vitamins K and C. Many animal studies have shown that alfalfa sprouts can lower cholesterol levels.
This is probably due to the saponin content, substances that can lower cholesterol. In one study, fifteen people were treated with high blood lipid values with 40 grams of alfalfa seeds, three times a day for eight weeks. These people had 17 percent lower total cholesterol levels and 18 percent lower ‘bad’ cholesterol levels. it’s germs can also reduce inflammation and symptoms of menopause and help prevent and cure osteoporosis. Like other protein-rich vegetables, alfalfa sprouts packed with different nutrients.
Protein content : A portion of 33 grams of alfalfa sprouts contains 1.3 grams of protein and 100 grams contains 4 grams. 42 percent of the calories are proteins.
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Spinach is one of the most nutritious green vegetables to eat. Proteins make up 30 percent of the calorie content and it contains all essential amino acids. 30 grams of spinach contains 1 gram of proteins and 181 percent of the daily recommended amount of vitamin K. It also contains a high amount of folic acid, manganese, magnesium, iron, potassium, calcium, vitamin A and vitamin C. In addition to the high protein content, spinach also contains anti-inflammatory plant substances that act as antioxidants.
In one study, twenty athletes who took spinach supplements had less oxidative stress and muscle damage during fourteen days. In another study, healthy participants received nitrate-rich spinach and the effect on nitric oxide values was measured, signaling molecules that are usually used in the body to dilate vessels. The study also measured endothelial function and blood pressure. Nitrate-rich spinach was found to provide more nitric oxide and to improve endothelial function and blood pressure, all of which are beneficial for a healthy heart. Finally, eating spinach regularly is linked to a 44 percent lower risk of breast cancer.
Protein content : 30 grams of raw spinach contains 0.9 grams of protein, 100 grams of spinach contains 2.9 grams of protein. 30 percent of the calories in spinach consists of proteins.
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4. Chinese cabbage or bok choy
Chinese cabbage, also known as bok choy, is a fine source of vegetable protein. A portion of 70 grams of Chinese cabbage contains 1 gram of protein. It is also an excellent source of folic acid, calcium, potassium, manganese, iron, and vitamins A, C and K. Many cell studies have shown that Chinese cabbage is rich in substances with an antioxidant effect. The outer leaves seem to contain the most antioxidants. Besides, it has anti-inflammatory properties.
Some studies agree that high intakes of cruciferous vegetables, such as Chinese cabbage, may lower the risk of prostate cancer. Besides, an animal study has shown that taking supplements of Chinese cabbage powder reduced the risk of liver cancer. Bok choy is used in Asian recipes such as stir-fry dishes, kimchi, soups, and spring rolls.
Protein content : A portion of 70 grams of sliced Chinese cabbage contains 1 gram of proteins, 100 grams of which contains 1.5 grams of protein. 28 percent of calories are proteins.
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Asparagus is a popular vegetable with a high nutritional value. A 134-gram portion contains 2.9 grams of protein. It is also an excellent source of B vitamins, folic acid, copper, manganese, phosphorus, magnesium, and vitamins A and K. It can have an anti-inflammatory and cancer-inhibiting effect.
It also contains fructooligosaccharides (FOS), which contain prebiotic properties and promote the growth of good intestinal bacteria. It can be prepared in the oven and grill, they can be cooked, steamed or baked in the pan. They go well with salads or can be eaten as a side dish.
Protein content : A portion of 134 grams of asparagus contains 2.9 grams of protein and 100 grams of asparagus contains 2.2 grams. 27 percent of the calories in asparagus consists of proteins.
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Mustard cabbage belongs to the crucifix family and is very similar to kale, but with a typical mustard taste. A portion of 56 grams of mustard cabbage contains 1.5 grams of protein, 348 percent of the recommended amount of vitamin K and 118 percent of the recommended amount of vitamin A. It also contains a lot of manganese, calcium, potassium, B vitamins, vitamin C and vitamin E. Like other cruciferous plant species, mustard cabbage contains phenolic substances that have an antioxidant effect.
A test-tube study showed that steaming mustard cabbage can ensure binding with bile acids. This allows them to help lower cholesterol levels. The same research found that steaming has similar positive effects with kale, white cabbage, green peppers, and broccoli. This cabbage can be steamed, cooked, sautéed or used raw in salads.
Protein content : 56 grams of sliced mustard cabbage contains 1.5 grams of protein and 100 grams of this contains 2.7 grams. 25 percent of the calories are proteins.
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Broccoli is a popular vegetable that also contains many proteins. It can be eaten raw or cooked. A portion of 91 grams of raw sliced broccoli contains 2.6 grams of protein, including all essential amino acids. It also contains a lot of folic acids, manganese, potassium, phosphorus, and vitamins C and K. All this in a 91-gram serving contains only 31 calories. This green vegetable also contains a high amount of plant substances and flavonoids such as kaempferol. These involve antioxidants and an anti-inflammatory effect.
Just like mustard cabbage, broccoli can bind better to bile acid when it is steamed than when it is eaten raw. Eating steamed broccoli can, therefore, help lower your blood cholesterol levels. Furthermore, broccoli can support your liver by stimulating the detoxification and production of antioxidants in the liver. It can be steamed, roasted, baked or sautéed. You can use it in a side dish, soup or sauce. There is no doubt that broccoli is the queen of protein-rich vegetables.
Protein content : A portion of 91 grams of sliced broccoli contains 2.6 grams of protein and 100 grams contains 2.8 grams. 20 percent of the calories in broccoli consists of proteins.
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8. Marrow Cabbage
Marrow is a dark green loose-leaf vegetable of the same family as kale, broccoli, and cauliflower. They are a source of fatty acids and vegetable proteins. A 36-gram serving contains 0.9 grams of protein and only 11 calories. The vitamin K content, in particular, is exceptional, with 230 percent of the recommended daily allowance in one serving. As a partner of the cruciferous plants, marrow cabbage is a good source of phenolic substances and antioxidants. A large amount of antioxidants in marrow cabbage is linked to a reduced risk of developing prostate cancer.
A study showed that people who ate cruciferous vegetables, such as marrow cabbage, are less likely to have breast cancer. It can also bind to bile acid in your gut, which can help lower cholesterol levels. According to a study, steaming can enhance this effect. You can steam or sauté marrow. It is especially tasty in combination with other vegetables such as onion and mushrooms.
Protein content : A portion of 36 grams of sliced marrow cabbage contains 0.9 grams of protein and 100 grams contains 2.5 grams. 20 percent of the calories consists of proteins.
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Sprouts can also be a healthy addition to your diet. They are a good source of protein, fiber, and vitamins. An 88-gram portion contains 3 grams of protein and up to 3.3 grams of fiber. Brussels sprouts are also rich in folic acid, manganese, magnesium, potassium, iron, calcium and vitamins K, C, A, and B6.
An animal study showed that Brussels sprouts are beneficial for good intestinal bacteria and that it can stimulate the production of short-chain fatty acids in the intestines. Brussels sprouts are usually prepared by boiling, steaming, grilling or roasting. They are an ideal side dish.
Protein content : A portion of 88 grams of sprouts contains 3 grams of protein and 100 grams contains 3.4 grams. 19 percent of calories are proteins.
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Just like broccoli, cauliflower contains many proteins for the number of calories it contains. A 100-gram serving contains 2 grams of protein and 25 calories. It is also a good source of vitamins C and K and minerals such as potassium, manganese, magnesium, phosphorus, calcium, and iron. It also contains much of a certain glucosinolate, called sinigrin. This is said to have cancer-inhibiting, antioxidant and anti-inflammatory effects. The glucosinolate content of cauliflower can decrease considerably during cooking. Cauliflower can, therefore, be eaten raw. However, cauliflower also contains many other antioxidants that are retained during cooking and may even rise after steaming.
Like several other protein-rich vegetables on this list, cauliflower has the potential to lower cholesterol levels by binding to bile acids. Steaming cauliflower can achieve this. It is a versatile vegetable that can be used in many dishes. In many cases, it can replace starchy carbohydrates.
Protein content : A portion of 100 grams of cauliflower contains 2 grams of protein. 19 percent of calories are proteins.
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The Bottom Line:
Although vegetables do not contain very many proteins compared to other foods. Some of these contain relatively much in proportion to the number of calories. In addition, these vegetables are rich in many other nutrients and they are linked to all kinds of health benefits. These protein-rich vegetables are a good choice to increase the consumption of proteins and nutrients without getting extra calories
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