The body requires protein to be able to repair and build tissues, to support the function of enzymes and hormones, to optimize the function of the immune system, and to provide energy.
Lean mass is built with the consumption of protein rich foods, and compared to the fat mass this is more metabolically active, as it is very helpful in fat burning and promoting weight loss.
The highest protein wellsprings are animal foods, but veggies also contain a lot of protein. Even though veggies have a lower amount of protein, they contain a lot of micronutrients like antioxidants, minerals, and vitamins.
Here are the top 10 veggies that are highest in protein content:
1. Brussels Sprouts
Brussels sprouts are rich in vitamins, protein and fiber. There are 3 grams of protein in 88-gram portion of Brussels sprouts and about 3.3 grams of fiber, and is also rich in vitamins K, C, A, and B6, potassium, folate, iron, manganese, magnesium, calcium and calcium.
It has the ability to promote the production of short-chain fatty acids in the gut, health of intestinal bacteria and stimulates the growth.
Brussels sprouts can be roasted, grilled, roasted or boiled.
Protein Content: there are 3 grams of protein in 88 grams of Brussels sprouts and 3.4 grams of protein in 100 grams. 19% of the calories are comprised by the protein.
2. Mustard Greens
Mustard greens belong to the Brassica family and it is very alike to kale, and it offers a specific flavor of mustard. All the plants from the Brassica family are abundant in phenolic compounds that offer powerful antioxidant properties.
Mustard green is a high source of protein, calcium, vitamin C, manganese, vitamin E, B vitamins, and potassium. There are 1.5 grams of protein in 56 grams of mustard greens and 118% of the recommended daily intake of vitamin A and 348% of the RDI for vitamin K.
Its ability to bind with bile acids is promoted with steaming, and this also reduced the levels of cholesterol. Mustard greens can be consumed sautéed, boiled, or steamed or consumed raw in a salad.
Protein Content: there are 1.5 grams of protein in 56 grams of chopped mustard greens and 2.7 grams in a portion of 100 grams. 25% of the calories are obtained from the protein.
Asparagus is a rich source of numerous nutrients like vitamins A and K, phosphorus, folate, manganese, magnesium, and copper.
2,9 grams of copper are contained 134 grams portion of asparagus. Asparagus offers potent anticancer and anti-inflammatory properties, and is additionally abundant in fructooligosaccharides (FOS), that contain powerful prebiotic properties and also assist the growth of the good intestinal bacteria.
Asparagus can be prepared and consumed cooked in the oven, grilled, boiled, pan-fried, steamed, or in salads.
Protein Content: 2,9 grams of copper are contained 134 grams portion of asparagus, and there are 2.2 grams in a portion of 100 grams. 27% of the calories are obtained from the protein.
Spinach is another vegetable that is rich in nutrients such as vitamin A, magnesium, vitamin C, manganese, folate, calcium, and potassium. Spinach is abundant in the needed amino acids and 30% of the calories are from the protein. 1 gram of protein is contained in 30 grams of spinach, and also it has 181% of the recommended daily intake of vitamin K.
Spinach has the ability to treat inflammation and lowers oxidative stress.
Nitric oxide is raised due to its rich content of nitrate, as many experts confirm, and this is a signaling molecule which is utilized from the organism to improve endothelial function, widen the blood vessels, and lower blood pressure. The risk of breast cancer can be reduced by 44% with consuming spinach on a regular basis.
0.9 grams of protein are contained in 30 grams of spinach, and there are 2.9 of protein in 100 grams portion. 30% of calories are obtained from its protein.
5. Chinese Cabbage or Bok Choy
Chinese cabbage is also popular by the name of bok choy, and it is very high in protein. This veggie is very high in manganese, calcium, iron, folate, vitamins C, K, and A, and potassium.
There is 1 gram of protein in a portion of 70 grams of this veggie. It offers powerful anti-inflammatory properties and also has antioxidants. Many experts have stated that using this veggie can reduce the danger of prostate cancer and the risk of liver cancer is reduced with the usage of supplements.
Protein Content: There is 1 gram of protein in a portion of 70 grams of this veggie and 1.5 grams in a portion of 100 grams. 28% of the calories are from the protein.
6. Collard Green
Collard green belongs in the same family like kale, broccoli and cauliflower, and it has loose and dark green leaves that are rich in plant protein and fatty acids.
There are just 11 calories and 0.9 grams of protein in just 1-cup portion – 36 grams. Additionally it is abundant in vitamin K, which is 230% of the recommended daily intake in just 1 cup.
This type of veggie is also rich in phenolic compounds and antioxidants as well as manganese, potassium, and calcium.
It has the ability to bind to acid in the gut and due to this it can lower the levels of cholesterol. Collard greens can be cooked differently, whether sautéed or steamed, or also in combination with other veggies, such as onions and mushrooms.
Protein Content: there are 0.9 grams of protein in 36 grams of chopped collard greens and 2.5 grams of protein in 100 grams of collard greens. 20% of the calories in collard greens are obtained from the protein.
This is a type of cruciferous veggie and it grows in water. It is also abundant in protein and also in potassium, calcium, manganese, and vitamin C, A, B.
There is 0.8 grams of protein in 34 grams of chopped watercress and the total amount of the recommended daily intake of vitamin K. Watercress is also abundant in phenolic compounds that hae the ability to hinder cancer.
You can consume it in sandwiches and salads, but do not boil it, because it lowers the amount of antioxidants.
The rich content of antioxidants is reduced in the boiling process of watercress. So it is recommended to consume the watercress raw in sandwiches, blended in smoothies or in salads.
Protein Content: there is 0.8 of protein in 34 grams of watercress and 2.3 grams in a portion of 100 grams. 50% of the calories in watercress are obtained from the protein.
8. Alfalfa Sprouts
This veggie is very abundant in numerous nutrients and has little calories. There are 1.3 grams of protein in 33 grams of alfalfa sprouts. Additionally it contains a lot of phosphorus, folate, zinc, iron, vitamins K and C, copper, magnesium, and B vitamins.
The alfalfa sprouts are efficient in hindering osteoporosis, treating inflammation and soothing menopause symptoms.
It also contains saponin, and as a result of this it can reduce the levels of cholesterol.
Using just 40 grams of this veggie in the eating routine of 15 individuals that have elevated levels of blood lipid, three times a day for 2 months, has shown to reduce the total cholesterol by 17% and 18% reduction in LDL cholesterol.
Protein Content: there are 1.3 grams of protein is contained in 33 grams of alfalfa sprouts and there are 4 grams in a portion of 100 grams. 42% of the calories are from the protein.
Broccoli has a high content of protein, and there are 2.9 grams of protein in a portion of 91 grams, as well as the needed amino acids. Broccoli also contains a lot of phosphorus, folate, vitamin C, K, potassium, and manganese.
Plant compounds such as kaemferol are also contained in high amounts in broccoli, and they offer powerful anti-inflammatory and antioxidant properties. Additionally it contains compounds that can reduce the danger of cancer, like glucosinolates.
The capacity of broccoli to bind with bile acid is promoted by steaming and as a result it reduces cholesterol levels. It is also efficient in cleansing the body and also promotes the release of antioxidants in the liver. You can consume broccoli sautéed, roasted, steamed, or baked, or you can also include it as side dished, in soups, or sauces.
Protein Content: there are 2.9 grams of protein in a portion of 91 grams, and it has 2.8 grams in a portion of 100 grams. 20% of the calories are from the protein.
This veggie is very low in calories and quite abundant in protein. There are 2 grams of protein and 25 calories in a portion of 100 grams of cauliflower, and it is also rich in phosphorus, manganese, vitamins C and K, calcium, magnesium, iron, and potassium.
Cauliflower also contains another specific glucosinolate compound known as sinigrin, which provides powerful anti-inflammatory, anticancer, and antioxidant properties.
It is not recommended to cook the cauliflower in order to preserve the content of glucosinolate. But on the other hand, the levels of antioxidants are increased by steaming, and cooking also re preserves them.
The levels of cholesterol are reduced as a result of its ability to bind with bile acids, and this property is promoted by steaming. So it is recommended to replace the starchy carbs with cauliflower.
Protein Content: There are 2 grams of protein in a portion of 100 grams of cauliflower. 19% of the calories are gathered from the protein.
Besides being rich in protein, they are also abundant in different essential nutrients that can improve the health in different ways. So include them in the eating routine and get all the beneficial advantages.