If he has thought of becoming a vegetarian or at least reducing meat in your diet, I am sure you will have wondered how to get the necessary amount of protein in your day. The truth is that yes, Animal products are often high in protein. That does not mean, but that vegetables can not give you the protein you need!
The role of protein in our diet
Protein is vital in our diet, as it is this ingredient that helps to "build" and maintain our muscles, especially to athletes and athletes. Η πρωτείνη είναι απαραίτητη για την οικοδόμηση και τη διατήρηση της μυϊκής μάζας, to maintain the feeling of satiety between meals, as well as to ensure that every cell in your body is functioning normally.
Of course, switching to a diet that may contain fewer animal products, can indeed be a healthy choice. However, It is important that this is accompanied by the necessary normal blood tests, to make sure there is no shortage of any important nutrients.
The role of vegetables in our diet
Vegetables are known to be a staple of our diet. In fact, the importance of this group is evident as we find the vegetables at the base of the Mediterranean Pyramid.
Beyond this position, Increased intake of vegetables in our diet results in a reduction in total calories, helps maintain weight, as well as in the normal functioning of the intestine.
One vegetable equivalent corresponds to ½ cup (240ml) boiled vegetables or 1 cup (240ml) raw vegetables. This quantity gives us approx 25 calories, 5gr. carbohydrates, and 2 gr. proteins.
In fact, if we take into account that their caloric content is low, due to their high content of fiber and water, we will conclude that it is of high nutrient density. That is, they provide a lot of nutrients in a few calories.
The 9 vegetables with the most protein
Let's go, so let's see 9 vegetables that have been shown to contain a higher amount of protein than the rest.
Spinach is one of the richest in nutrients, leafy green vegetables that one can have in one's diet. It is not accidental after all, chosen by Popeye!
- 1 cup (25gr.) raw fresh spinach contains 0.7g. protein.
- 1 cup (180gr.) boiled spinach contains 5.3g. protein.
The protein in spinach contains all the essential amino acids that our body needs daily. In addition, 1 cup contains raw spinach 121 μg of vitamin K., which is just above 100% of our daily needs.
Spinach is also a rich source of folic acid, of vitamin A., as well as vitamin C. It is a good source of magnesium, iron and potassium.
Το σπανάκι περιέχει φυτικές ενώσεις που μπορούν να αυξήσουν την αντιοξειδωτική άμυνα και να μειώσουν τη φλεγμονή στον οργανισμό μας.
In fact, in a study, 10 athletes who took spinach supplements for 14 days, showed reduced oxidative stress and reduced muscle damage, after running a half marathon, compared to those who had taken a placebo supplement (placebo).
Asparagus is a very popular vegetable, which one can easily and quickly include in one's diet and benefit from the high content of nutrients.
- 1 cup (134gr.) raw asparagus contains 3g. protein.
- 1 cup (180gr.) boiled asparagus contains 4.4g. protein.
Asparagus is a rich source of vitamin K., folic acid and riboflavin. It also contains magnesium, phosphorus and vitamin A.. It also contains fructooligosaccharides, which are prebiotics and help the growth of good intestinal bacteria.
Although artichoke is a less common vegetable in most diets, is a good source of protein.
- 1 medium raw artichoke (128gr.) contains 4.2gr. protein.
- 1 cup (168gr.) boiled artichoke contains 2.4g. protein.
Artichokes are a good source of vitamin K and folic acid.
Broccoli is a very popular vegetable that also happens to contain protein with all the essential amino acids.. You can include it in your diet either raw, or even cooked.
- 1 cup (91gr.) raw and chopped broccoli contains 2.6g. protein.
- 1 cup (156gr.) boiled broccoli contains 1.9g. protein.
Broccoli is a very good source of vitamin C., vitamin K and folic acid. It also contains, phosphorus and potassium, as well as calcium
Like broccoli, Cauliflower also provides a high amount of protein for the number of calories it provides.
- 1 cup (107gr.) raw cauliflower contains 2g. protein.
- 1 cup (156gr.) boiled cauliflower contains 2.2gr. protein.
The cauliflower, as it is a "cousin" with broccoli and this is a rich source of vitamin C and vitamin K. It also contains a small amount of calcium, iron, magnesium, as well as phosphorus.
Cauliflower is a vegetable that can be included in our diet in many ways and is suitable for a variety of recipes..
Brussels sprouts are a great addition to your diet. It is a good source of protein, fiber and vitamins.
- 1 cup (88gr.) from raw Brussels sprouts contains 3g. protein.
- 1 cup (150gr.) boiled Brussels sprouts contains 4g. protein
In addition, 1 cup contains 3.3g. fiber that contributes positively to our gut health and satiety. The Brussels sprouts are, also rich in vitamin C., vitamin K., καθώς και αποτελούν καλή πηγή φυλλικού οξέος και βιταμίνης Β6.
I'm sure when you think of the word "protein", your thought does not go to the Chinese cabbage. And yet, Chinese cabbage, which is also referred to as bok choy cabbage, also has a high protein content.
- 1 cup (70gr.) chopped raw Chinese cabbage contains 1.1g. protein.
- 1 cup (170gr.) boiled Chinese cabbage contains 2.7g. protein.
Chinese cabbage is a rich source of vitamin A., C and K.. It is also a good source of folic acid, as well as contains a small amount of calcium and potassium.
Most people use Chinese cabbage in many Asian recipes, as in potatoes, minced meat, soups and rolls.
Mushrooms are already known to be another known source of vegetable protein. A cup of cooked white mushrooms provide us approximately 3,5 gr. protein.
All mushrooms, such as shiitake, contain a good amount of protein in them. The white mushrooms, but they seem to have more protein.
The alfalfa sprouts, although they are not so well known in Greece, they are actually a low calorie vegetable at the same time, rich in nutrients.
- 1 cup (33gr.) raw alfalfa sprouts contain 1.3g. protein.
This vegetable is a rich source of vitamin K and a moderate source of folic acid, iron, magnesium, phosphorus, zinc, copper and vitamin C..
You can eat alfalfa sprouts and add them to your diet in many ways, like in a sandwich or in a salad.
It is important to know that vegetables provide us with a variety of nutrients, as well as many benefits to our health. People who want to follow a diet with more vegetables, It is important to plan their meals carefully to ensure that they receive enough of the essential nutrients our body needs and to avoid deficiencies..