Protein is an essential nutrient that the body uses to create and repair tissues.
Although animal foods often contain the highest amount of protein, some plants also contain moderate amounts.
Here are 10 healthy vegetables that contain lots of protein.
1. Watercress
Watercress is a vegetable that grows in water and contains quantity the protein high.
One cup (34 grams) of chopped watercress contains 0.8 grams of protein and 100% vitamin K RDI. It also contains large amounts of B vitamins, calcium, manganese, potassium, vitamin A and vitamin C .
Moreover, watercress is also proven to protect antioxidants. It also contains phenolic compounds that help prevent cancer .
Avoid boiling watercress in water as this will reduce the antioxidant content. Instead, try eating live watercress mixed in salads, eating sandwiches or serving as smoothies .
Protein content: One cup (34 grams) of watercress contains 0.8 grams of protein, while 100 grams of watercress contains 2.3 grams of protein. Protein accounts for 50% of its calories.
2. Sprout alfalfa
Sprouts of alfalfa have quantity calories Very low, but contains an abundance of nutrients.
One cup (33 grams) of alfalfa sprouts provides 1.3 grams of protein. It also contains sufficient amounts of substances like falote, B vitamins, iron, magnesium, phosphorus, zinc, copper, vitamins C and K .
Several studies done on animals have demonstrated that alfalfa sprouts can lower cholesterol levels in the body. This is thought to be due to high levels of saponins, a group of compounds that can lower cholesterol .
One study treated 15 people with high blood lipid levels by taking 40 grams of alfalfa seeds 3 times a day for 8 weeks. These people have reduced 17% of total cholesterol and 18% of "bad" LDL cholesterol .
Alfalfa sprouts have also been shown to help reduce inflammation and menopausal symptoms as well as help treat and prevent osteoporosis .
Protein content: M One cup (33 grams) of alfalfa contains 1.3 grams of protein, while 100 grams contains 4 grams of protein. Protein accounts for 42% of its calories.
3. Spinach
Spinach is one of the most nutritious green vegetables available.
Protein accounts for 30% of calories and it also contains all essential amino acids. One cup (30 grams) of spinach provides 1 gram of protein and 181% of RDI for vitamin K .
It also contains large amounts of folate, manganese, magnesium, iron, potassium, calcium, vitamin A and vitamin C .
In addition to high protein content, spinach also contains plant compounds that enhance antioxidant capacity and reduce inflammation .
In one study, 20 athletes who used spinach supplements for 14 days reduced oxidative imbalance as well as less muscle damage .
Another study gave healthy people using nitrate-rich spinach and assessed its impact on nitric oxide levels, a signaling molecule used in the body to expand blood vessels.
The study also measured endothelial function and blood pressure. Rich nitrate spinach has been shown to enhance nitric oxide, improve endothelial function and low blood pressure, all of which improve cardiovascular health .
Finally, regular consumption of spinach has been shown to reduce the risk of breast cancer by 44% .
Protein content: One cup (30 grams) of fresh spinach contains 0.9 grams of protein, while 100 grams contain 2.9 grams of protein. Protein makes up 30% of calories in spinach.
4. Cabbage or cabbage
One cup (70 grams) of white cabbage contains 1 gram of protein. It also provides good levels of folate, calcium, potassium, manganese, iron and vitamins A, C and K .
Some cell studies show that white cabbage is rich in compounds with antioxidant activity. Its outer leaves seem to contain the most antioxidants. Moreover, it has been shown to have anti-inflammatory properties .
Some studies agree that eating a variety of plants belongs to them Wealth , like white cabbage, can reduce the risk of prostate cancer .
In addition, an animal study showed that the use of white cabbage supplement supplements reduced the risk of liver cancer .
White cabbage is used in many Asian recipes, such as stir-fries, kimchi, soups and spring rolls.
Protein content: One cup (70 grams) of chopped cabbage contains 1 gram of protein, while 100 grams contains 1.5 grams of protein. Protein accounts for 28% of calories.
5. Asparagus
Asparagus is a very popular vegetable and nutritious.
One cup (134 grams) of asparagus contains 2.9 grams of protein. It also contains sources of B vitamins, folate, copper, manganese, phosphorus, magnesium, excellent vitamins A and K .
Asparagus is thought to have anti-inflammatory and anti-cancer properties .
It also contains fructooligosaccharides (FOS), which provide benefits for prebiotics, which help stimulate the growth of intestinal bacteria .
Asparagus can be baked in the oven, grilled, boiled, steamed or stir-fried, it is also great for serving as a side dish or salad.
Protein content: One cup (134 grams) of asparagus contains 2.9 grams of protein, while 100g of asparagus contains 2.2 grams of protein. Protein accounts for 27% of the calories in asparagus.
6. Green cabbage
Green cabbage belongs to family Wealth and very similar to kale but has a characteristic spicy aroma.
One cup (56 grams) of green cabbage provides 1.5 grams of protein, 348% vitamin K RDI and 118% vitamin A RDI. In addition, it contains many manganese, calcium, potassium, B vitamins, vitamin C and vitamin E .
Like other plants, green cabbage contains phenolic compounds that have antioxidant properties .
An in vitro study showed that steamed green cabbage helps increase the ability to bind to bile acids. This helps reduce cholesterol levels .
The same study also found that ripe steaming has similar positive effects on basket greens, kale, cabbage, green peppers and broccoli.
This can be used to steam, boil, stir-fry or simply eat raw in salads.
Protein content: One cup (56 grams) of chopped green cabbage contains 1.5 grams of protein, while 100 grams contain 2.7 grams of protein. Protein accounts for 25% of the calories in green cabbage.
7. Broccoli
Broccoli is a very popular vegetable as well as high in protein. It can be used raw or cooked.
One cup (91 grams) of chopped broccoli provides 2.6 g of protein, including all essential amino acids. It is also high in folate, manganese, potassium, phosphorus, vitamins C and K .
For all of the above nutrients, a cup of broccoli contains only about 31 calories.
Broccoli provides a large amount of plant and flavonoid compounds like kaempferol. These substances help provide antioxidant and anti-inflammatory benefits .
Similar to other vegetables, broccoli has a content High, this compound helps reduce the risk of cancer .
Like broccoli, broccoli is more likely to bind to bile acids when steamed rather than eaten raw, so eating steamed broccoli helps to lower blood cholesterol levels .
In addition, broccoli also helps improve the health of the liver by stimulating toxic waste and producing antioxidant compounds in the liver .
Broccoli can be prepared by steaming, baking or frying. It is also used to make delicious side dishes such as soups and sauces.
Protein content: One cup (91 grams) chopped broccoli contains 2.6 grams of protein, while 100 grams contain 2.8 grams of protein. Protein accounts for 20% of calories in broccoli.
8. Basket ball
Cabbages are a dark green leafy vegetable, accompanied by kale, broccoli and cauliflower.
One cup (36 grams) of basket contains 0.9 grams of protein with only about 11 calories. Vitamin K levels are particularly noticeable, with 230% of RDI in a cup .
In addition, basket is a great source of calcium, potassium and manganese .
Be a member of them Wealth , basket is a good source of phenolic compounds and antioxidants .
High levels of anti-oxidants in basket can help reduce the risk of developing prostate cancer .
One study reported that people who ate cruciferous cruciferous vegetables were less likely to be diagnosed with breast cancer .
Cabbage can also bind to bile acids in the intestine, helping to lower cholesterol levels. One study indicated that steaming by processing increased these benefits (33).
Cabbage can be enjoyed by steaming or stir-frying. They are especially delicious when combined with other vegetables such as onions and mushrooms.
Protein content: One cup (36 grams) of chopped cabbage contains 0.9 grams of protein, while 100 grams contains 2.5 grams of protein. Protein makes up 20% of calories in basket.
9. Improving brussels
One cup (88 grams) contains 3 grams of protein and up to 3.3 grams of fiber. Brussels sprouts are also rich in folate, manganese, magnesium, potassium, iron, calcium, vitamins K, C, A and B6 .
An animal study shows that Brussels sprouts help promote the growth and health of intestinal bacteria as well as stimulate production. short chain fatty acids in the intestine .
People often cook Brussels sprouts by boiling, steaming and baking. They are an ideal side dish.
Protein content: One cup (88 grams) of brussels contains 3 grams of protein, while 100 grams contains 3.4 grams of protein. Proteins make up 19% of calories in this variety.
10. Cauliflower
Like broccoli, cauliflower provides a high amount of protein compared to its calories.
One cup (100 grams) of cauliflower contains 2 grams of protein and 25 calories. It is also a good source of vitamin C, K, minerals such as potassium, manganese, magnesium, phosphorus, calcium and iron .
Cauliflower also contains a large amount of special glucosinolate compound called . This compound is believed to have anti-cancer, anti-oxidant and anti-inflammatory properties .
The glucosinolate content of cauliflower will significantly decrease when cooking. So, cauliflower should be eaten better .
However, cauliflower also contains many other antioxidants that are preserved during cooking and may even increase after being steamed or microwaved .
Like some other vegetables on this list, cauliflower works to reduce cholesterol levels due to its ability to bind bile acids. Cauliflower can increase this effect .
Cauliflower is a versatile vegetable, suitable for many recipes. In many cases, it is used as a substitute for carbohydrates.
Protein content: One cup of cauliflower is 100 grams and contains 2 grams of protein. Protein accounts for 19% of its calories.
Main message
Although vegetables are not as high in protein as other foods, many of them contain a relative amount of protein compared to their calories.
In addition, these vegetables contain other nutrients that bring many health benefits.
These protein-rich vegetables are a great way to increase protein and nutrient content in the diet without much impact on calories.
