We often hear from people who do excessive exercises that they can’t live without meat, simply because they need the proper amount of protein which is required in order for the muscles to get the real food that they really need.
Well, maybe it’s time for those people to realize that meat is not the only source of protein and that you can easily incorporate other types of food which also contain a great amount of protein.
Some vegetables contain a fair amount of protein and even though we are not recommending to give up on meat, but just suggesting that we should increase their intake and never underestimate our veggies.
Here’s a list of 11 super veggies which are an excellent source of protein:
Spinach is the notoriously famous veggie which we’ve heard so much about and we know that those Popeye muscles didn’t come out of nowhere, but still we question how much truth is there behind this myth. Well, the truth is that spinach is as powerful as we know it and besides from being loaded with powerful nutrients, it’s also a great source of protein.
A cup of spinach or 30 grams, provides your body with 1 gram of protein and many other nutrient compounds such as 181% of the RDI for vitamin K, plenty of amino acids as well as manganese, magnesium, calcium, potassium and iron.
Spinach is also a powerful oxidant, containing high levels of vitamin A and C. Consuming spinach can help with the inflammation, can prevent the damaging of the muscles and it also has a positive effect on the blood pressure and endothelial functions.
Asparagus is also a justifiable member of the veggie family, just because of its nutritive compounds. A cup of asparagus or 134 grams provides your body with 2.9 grams of protein and not to mention the other potent nutrients, including minerals such as magnesium, manganese, phosphorus and copper.
It is also a great source of folate and a powerful antioxidant, providing your body with a fair amount of vitamin A and K. Asparagus has also got a positive impact on the digestive system, providing your system with friendly bacteria. Another health benefit of asparagus is the positive effect which asparagus has on the inflammation as well as its anti-cancerous properties.
Broccoli is the notoriously famous veggies, which is also every kid’s nightmare. However, you should definitely not give up on broccoli, because what broccoli can do for your body, is far from beneficial. First of all, it is a great amount of protein, or 2.6 grams of protein in 91 grams of chopped broccoli.
It’s a powerful antioxidant, containing a fair amount of vitamin C and K and a lot of valuable minerals, such as magnesium, phosphorus and potassium. Broccoli has also got some anti-inflammatory properties as well as anti-cancerous properties, due to the glucisinolates presence. If you have cholesterol level problems, broccoli is known to ease those problems and also contributes to an improved liver health.
Watercress is a veggie rich in protein. 34 grams of watercress contains about 0.8 grams of protein. It’s also a powerful source of vitamin K, C and A, and a great source of B vitamins.
Watercress contains a great amount of minerals, including potassium, calcium and manganese. Due to the presence of phenolic compounds, watercress has also got anti-cancerous properties.
Cauliflower is delicious raw or cooked, whichever way you consume it, you won’t regret it. 100 grams of cauliflower, contains 2 grams of protein and many other powerful nutrients, such as vitamin K and C as well as minerals, including magnesium, iron, phosphorous, calcium and manganese.
Cauliflower is also known to contain glucosinolate compound, known as sinigrin- responsible for the anti-cancerous, antioxidant and anti-inflammatory properties. It’s good to know that this content can drop with cooking, so it’s strongly advised to consume raw cauliflower. However, don’t worry about the other nutrients, because they stay present even after the cooking.
- Mustard Greens
You simply must love mustard greens, and not only because of its unique mustard flavor, but also for its unique combination of nutritive compounds. Around 56 grams of mustard greens contains around 1.5 grams of protein, which is a fair amount bearing in mind that we are talking about a veggie.
So, apart from the protein presence, mustard greens are an excellent source of vitamin K and A, and also a veggie rich in potassium, manganese and calcium. You can eat them fresh or raw, steamed or boiled, their taste is rich and powerful.
- Alfalfa Sprouts
Those of you who are also counting your calories, but want to increase the intake of powerful plants, then alfalfa sprouts is the best choice for you. The calorie content is very low, however, it contains 1.3 grams of protein in just 33 grams. Among the nutritive compounds are the minerals, such as zinc, iron, copper, phosphorus and magnesium and it’s also a great source of various vitamins, including vitamin K, C and plenty of B vitamins.
Alfalfa sprouts are also known to contain saponins, compounds responsible for lowering your cholesterol levels. All of these potent nutrient work together and help you reduce the inflammation, protect your body from diseases such as osteoporosis and ease and reduce the menopause symptoms.
- Bok Choy or Chinese Cabbage
Bok Choy or also known as Chinese cabbage is another powerful plant, rich in vegetable protein. 70 grams of this veggie, contains about a gram of protein, however, the perfect blend of protein and the other potent nutrients, is what makes this veggie special.
It’s also a powerful antioxidant, known to be rich in vitamin K, A and C and a fair amount of minerals, such as potassium, calcium, iron and manganese. Some of the health benefits of boy choy include fighting the inflammation and also be extremely beneficial in people with liver ad prostate cancer.
- Collard Greens
Just like their family members, the broccoli and cauliflower, collard greens are justifiably on this list. Around 36 grams of collard greens contain 0.9 grams of protein.
Low in calories, but rich in nutrition, collard green also contain an excellent amount of vitamin K and a lot of minerals, including manganese, calcium and potassium. Among the benefits provided by collard greens are reduced cholesterol levels and also helpful in fighting prostate and breast cancer.
- Brussels Sprouts
Brussels sprouts are another great source of vegetable protein, or 3 grams of protein in 88 grams of Brussels sprouts. Beside the protein presence, this veggie is also rich in vitamins, such as C, A, K and B6 and it also contains a fair amount of minerals, including iron, manganese, calcium, potassium and magnesium.
Brussels sprouts are also beneficial for the digestive system, promoting the growth or friendly intestinal bacteria.
Last but not least, mushrooms are a delicious and a great source of protein. 108 grams of mushrooms, contain about 3.9 grams of protein. They can be combined with other rich-in-protein veggies or eaten as a side dish, whichever way you decide to consume them they are always a great call.
Mushrooms help you boost your immune system and they are always the best combination for breakfast or lunch.
These are only a few of the veggies which contain high levels of protein. You can cook them, eat them raw or combine them by steaming them, whichever way you choose you can freely consume them and know that you are eating healthily.