Foods and especially vegetables rich in protein are very important in the diet, since they are involved in vital functions for physical and mental health.
All nutrients are necessary for the well-being of the organism. But proteins play a major role in metabolic activity , hormone secretion, and the building and strengthening of muscles and bones.
Moreover, it is one of the best sources of energy that we can offer the body to maintain optimum performance throughout the day.
However, many people try to obtain it from foods of animal origin. Even if they are healthy, they provide more calories, fat and other substances that make us fat.
Fortunately, there are plenty of vegetables that are high in protein. They help us to vary the diet to promote its daily absorption.
In this article we want to share with you in detail the 8 high protein vegetables. Do not hesitate to incorporate them into your diet.
1. Tofu
It is also known as "soy cheese". And it is highly regarded as one of the richest vegetables in high quality protein. They help to increase muscle mass. 100 grams of tofu can provide up to 10 grams of protein and 110 calories.
It also contains isoflavones and antioxidant compounds that are found to be beneficial for hormonal balance, especially during menopause .
2. Quinoa
Its nutritional content brings interesting benefits to physical and cognitive health.
In exchange for very few calories, it provides significant amounts of vitamins, minerals and amino acids that activate metabolism and muscle strength.
It is considered to be one of the best vegetables rich in vegetable protein.
Not only because it contains a large dose, but also because it provides antioxidants and other substances beneficial to the body.
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3. Dried Vegetables
The legumes are a vegetable protein source that we can all incorporate into our diet through many recipes.
Their consumption is recommended to improve sports performance and increase muscle mass.
On the other hand, by their fiber intake, they are very suitable for regulating bacterial flora and promoting the activity of the intestine.
These fibers also confer a satiating power much appreciated by those who want to lose weight.
They have a low glycemic index, contain very few calories, and are extremely helpful in preventing metabolic disorders that affect health.
Among them the most valued:
- Lentils
- Beans
- Chick weights
4. Watercress
Each 100 gram serving of watercress can provide up to 3 grams of protein, in addition to fiber, antioxidants and other essential nutrients that promote body well-being.
Its consumption brings more energy to the body and strengthens joint , muscle and bone health .
5. Asparagus
They provide an essential amino acid called asparagine which, after absorption, synthesizes muscle mass and facilitates the balance of the nervous system.
They also help improve insulin secretion, which is a determining factor in the process of converting sugars into energy.
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They help improve the functioning of many vital systems in the body.
100 grams of spinach provide between 5 and 7 grams of protein which, together with fibers and minerals, increase muscle strength and physical performance.
Adding this plant to your diet is a good thing to do to meet your daily protein, fiber and mineral needs. A 100 gram serving provides between 2 and 3 grams of this nutrient, that is to say 5% of the recommended daily allowance (RDI) for men and 6% for women.
8. Lettuce
It contains a small amount of protein which, when included in a regular diet, helps meet the body's needs.
It is also rich in fiber, antioxidants and essential vitamins, the absorption of which protects health against the nuisances caused by free radicals and other external agents.
As you can see, there are a lot of plant foods that provide good amounts of protein.
Consume these foods more often and prefer them to those of animal origin.
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