Protein is a nutrient that plays a vital role in the formation and repair of body tissues. Proteins are integral parts of every cell. The body uses proteins to build and repair tissue, and they play a valuable role in regenerating dead and damaged cells.
They are also needed to form enzymes, hormones, and antibodies. Like carbohydrates and fats, protein is a macronutrient, which means it’s essential to a great deal of health and bodily functioning.
Unlike carbohydrates and fats, the body does not store proteins, so there are no reserves.
Amino acids are the building blocks of proteins. There are amino acids that the body cannot synthesize on its own and must be obtained through food, as well as those that are created in the body.
Although animal foods contain the most protein, some plants also have valuable protein. Here are 10 healthy vegetables high in protein.
Watercress grows in water and contains a large amount of protein. One serving (34 grams) of shredded watercress contains 0.8 grams of protein and 100 percent of the recommended daily allowance of potassium. It is also a good source of B vitamins, calcium, manganese, vitamin A and vitamin C. Additionally, watercress has been shown to provide antioxidant defense. It also contains phenolic compounds that help the body prevent cancer.
It is not recommended to cook in water as it reduces the antioxidant content. Instead, try eating it raw in salads, sandwiches, or smoothies.
100 grams of watercress contains 2.3 grams of protein.
Alfalfa sprouts are low in calories, but have a very high nutritional value. One serving (33 grams) of alfalfa sprouts contains 1.3 grams of protein. The content of folic acid, iron, magnesium, phosphorus, zinc, copper, vitamins A, C and C is also valuable.
A few studies also show that alfalfa sprouts can lower cholesterol. One study looked at 15 people who had high lipid (blood fat) levels in their blood. They took 40 grams of alfalfa sprouts 3 times a day for 8 weeks. A 17 percent reduction in cholesterol was seen.
Studies also show that alfalfa sprouts are anti-inflammatory, relieve menopausal symptoms, and help prevent and treat osteoporosis.
100 grams of alfalfa sprouts contain 4 grams of protein.
Spinach is one of the most powerful vegetables in terms of nutritional value. Contains all essential amino acids. One serving (30 grams) of spinach contains 1 gram of protein and 184 percent of the recommended daily allowance of potassium. It also contains valuable amounts of folic acid, manganese, magnesium, iron, potassium, calcium, vitamin A and vitamin C. In addition to its high protein content, spinach contains plant components that can increase antioxidant defense and reduce inflammation.
In one study, 20 sportsmen consumed a spinach dietary supplement for 14 days, followed by a reduction in oxidative stress and muscle damage.
Spinach consumption also helps to keep the heart healthy by balancing blood pressure levels. Systemic spinach consumption has also been associated with a reduced risk of breast cancer.
100 grams of spinach contains 2.9 grams of protein.
Chinese cabbage is an excellent source of protein. One porisoyn (70 grams) of bok choy contains 1 gram of protein. It also contains valuable amounts of folic acid, calcium, potassium, manganese, iron, vitamin A, vitamin C and vitamin K.
Studies have shown that bok choy is rich in antioxidants. Husky has a lot of antioxidant power. In addition, it has been proven to have an anti-inflammatory effect.
According to some studies, frequent consumption of cruciferous vegetables such as bok choy can reduce the risk of prostate cancer.
Additionally, an animal experiment showed that a powder-based nutritional supplement made from bok choy also reduced the risk of developing liver cancer.
100 grams of bok choy contains 1.5 grams of protein.
Asparagus is a very recognizable vegetable with a high nutritional content. One serving (134 grams) of asparagus contains 2.9 grams of protein. It is also a valuable source of folic acid, copper, manganese, phosphorus, magnesium, vitamin A and vitamin K. Its anti-inflammatory, c, and anti-cancer effects are known. It also contains probiotics that stimulate the growth of adequate gut bacteria.
Asparagus can be baked, grilled, boiled or steamed and is especially smooth in salads.
100 grams of asparagus contains 2.2 grams of protein.
Mustard greens belong to the cabbage family and have a very similar, but distinct, flavor to cabbage. One serving (56 grams) of mustard leaves contains 1.5 grams of protein and provides 348 percent of the daily measure of potassium and 118 percent of the recommended daily measure of vitamin A. It is also rich in manganese, calcium, vitamin B, vitamin C and vitamin E.
Mustard leaves contain phenolic compounds, so the plant has antioxidant properties. In a test-tube study, steamed mustard leaves were shown to bind bile acids more easily. This process helps lower cholesterol. One-on-one experimentation has proven that steaming has an equally positive effect on cabbage, collard greens, green peppers and broccoli.
You can prepare mustard leaves steamed, boiled, roasted or eat them raw in salads.
100 grams of mustard leaves contain 2.7 grams of protein.
Broccoli is a highly recognized vegetable that is high in protein. One serving (91 grams) of raw, chopped broccoli contains 2.6 grams of protein and all essential amino acids. It also contains plenty of folic acid, manganese, potassium, phosphorus, vitamin C and vitamin K.
It also contains plant compounds and flavonoids. These provide antioxidant and anti-inflammatory properties. Like mustard greens, broccoli is rich in glucosinolates, a compound that helps prevent cancer. Additionally, broccoli supports healthy liver function by stimulating the production and detoxification of antioxidant compounds.
100 grams of broccoli contains 2.8 grams of protein.
Cabbage is a dark green, loose-leaf vegetable that is in the same family as cauliflower and broccoli. It is a source of fatty acids and vegetable protein. One serving (36 grams) of kale contains 0.9 grams of protein and only 11 calories. Its vitamin K content is particularly valuable, providing 230 percent of the daily requirement. It also contains calcium, potassium and manganese.
Like cabbages in general, kale is an excellent source of phenolic compounds and antioxidants. Kale reduces the risk of developing prostate cancer with its high antioxidant content.
According to one study, people who consume cruciferous vegetables such as cabbage have a lower risk of breast cancer. Kale also has antacid properties that contribute to lowering cholesterol levels in the intestines.
100 grams of kale contains 2.5 grams of protein.
Brussels sprouts are the perfect ingredient for your meals. It is a good source of protein, fiber and vitamins. One serving (88 grams) of Brussels sprouts contains 3 grams of protein and 3.3 grams of fiber. It is also rich in folic acid, manganese, magnesium, potassium, iron, calcium, vitamins A, B6, C and K.
Animal studies have confirmed that the consumption of Brussels sprouts supports the growth and health of intestinal bacteria and stimulates the production of short-chain fatty acids in the intestines.
100 grams of Brussels sprouts contain 3.4 grams of protein.
Like broccoli, cauliflower also contains a large amount of protein. One serving (100 grams) of cauliflower contains 2 grams of protein. It is also a source of vitamin C, vitamin K, potassium, manganese, magnesium, phosphorus, calcium and iron.
It contains a wide range of compounds known to have anti-cancer, antioxidant and anti-inflammatory effects. It is recommended to be consumed raw. Like more than one vegetable on this list, cauliflower lowers cholesterol.
Cauliflower is a versatile vegetable that can be prepared in many forms. For example, it can be used to replace starchy carbohydrates.
100 grams of cauliflower contains 2 grams of protein.