Proteins contribute to the maintenance and growth of muscle mass. In addition protein may be called building block of life. In fact, all cells, all tissues and all organ systems in our body contain protein. That is why it is clear the importance of protein in the diet. According to the advice of nutritionists, daily protein intake should be in the range of 1 to 3 grams per body weight of the individual, depending on his activities. Unfortunately, many in their diet don’t have an adequate intake of protein and in particular it is often the case with people who are following vegetarian or vegan diet. But, it is possible to increase of this important nutrient, with well-designed diet and vegetables that are rich in protein, for health and proper functioning of body. In this article you will find 10 high-protein vegetables you should eat.
Here is a list of 10 high-protein vegetables you should eat :
1.Soybean 16,5 g / 100 g
Soy is rich in folate, vitamin K, calcium, magnesium, iron and fiber and has high protein content. Also has a number of positive effects on health such as reducing the risk of cardiovascular disease by preventing the development of cancer and improve bone health.
2.Soybean sprouts 13,1 g / 100g
Soybean sprouts are nutritionally very rich food. Except protein, they contain vitamin C and B. Also like soybean, they are rich in folates that help the body to produce red blood cells, amino acid and DNA.
3.Lens 8,3 g / 100g
Lens is unjustly neglected food, rich in fiber and very low-fat. It is also rich in folate, copper, phosphorus, manganese, iron and B vitamins.
4.Beans 7,1 g / 100g
Studies confirm that beans (especially red) helps maintain a healthy digestive tract. Beans are rich in molybdenum, folate, fiber, copper, manganese and vitamin B1.
5.Bob 6.8g / 100g
Same as lenses bob has not rightful place in our diet although it is a very high quality ingredient. Among the protein bob is high in fiber.
6.Quinoa 5g / 100g
From vitamins quinoa contains thiamine, riboflavin, niacin, pantothenic acid, folic acid, vitamins A, E and B. When talking about minerals in quinoa can be found calcium, iron, magnesium, phosphorus, zinc.
7.Pea 5,4g / 100g
Peas are rich in vitamins A, B6 and C and minerals iron, calcium, magnesium and potassium. Also high in fiber and makes it a very good food to regulate digestion and maintain a healthy digestive system.
8.Kale 4,3g / 100g
Kale is rich in manganese, calcium, iron and magnesium. Kale is also rich in glucosinolates and antioxidants and has anti-inflammatory properties.
9.Mushrooms 3,6g / 100g
Mushrooms are one of the most famous fungi and you can prepare them in a number of different ways. With only 26 calories per 100 grams it’s a very low calorie food and for they belong in 10 High-Protein Vegetables You Should Eat.
10.Green beans 3,5g / 100g
Green beans are rich in vitamin C, K and B complex vitamins. They have a low energy value only 31kcal per 100g.