The misconception that a lot of Protein, you could record only on the consumption of animal products, is not, fortunately, managed for some time from the world.
Because many of the plants provide a lot of protein and can be supplied in this way, the human organism perfectly.
Ideal for: vegetables and legumes combine
Unbeaten and all priority is used, the sleeve fruit as an excellent vegetable source of protein. Lentils, chickpeas and beans back to the rest of the protein, vegetable-rich, however, the happy times in your shadow.
Many types of vegetables can also be ideal providers of Protein. Thanks to their low amount of calories, they are also particularly good for all those wanting to lose weight.
Ideally, it is combined within a meal plenty of vegetables with a good dose of legumes, and so you get the full range of healthy ingredients.
In particular, the following eight types of vegetables should find their way to the dining plan because you are bursting with Protein.
1. Spinach
It’s about the healthy effect of vegetables, as green leafy vegetables first. And also, the power package including the spinach, and, for many, is not Unknown.
In fact, spinach is one of the most nutritious of the green leafy vegetables that you can eat.
The leaves supply the body not only with a high amount of folic acid, manganese, Magnesium, iron, potassium, calcium, Vitamin A and C, but they also provide a good Dose of protein.
Protein makes up no less than 30 percent of the calories of spinach and 100 grams of the protein of 2.9 grams. In addition, all of the essential amino acids are included.
But that is not all what it has to offer, the power plant: spinach contains plant Compounds that can increase the antioxidant defenses and reduce inflammation.
A lot of good reasons to eat more spinach.
2. Chinese cabbage
Chinese cabbage and its close Relative, the Pak Choi, are good sources of vegetable Protein. 70 grams of Chinese cabbage contain protein one gram.
In addition, the cabbage is an excellent source for folic acid, calcium, potassium, manganese, iron, and vitamins A, C and K.
Similar to spinach, also cabbage is rich in antioxidants, which are contained mainly in the outer leaves of the Plant.
Chinese cabbage is used in many Asian recipes such as stir-fry dishes, soups and spring rolls. A healthy Plus to the cabbage gets when it is fermented, as in the production of Kimchi. During the fermentation process, bacteria that support a healthy intestinal flora.
3. Asparagus
For many Germans is nothing like the asparagus of the season. Who didn asparagus so far, in combination with the Hollandaise Sauce and chips so much, should give the vegetables still have a Chance.
Because with 2,2 grams of Protein on 100 grams of asparagus is not, therefore, only comes with a lot of protein – it provides the body with in addition, yet all kinds of healthy micro-nutrients.
This is B-vitamins, folic acid, copper, manganese, phosphorus, Magnesium, and vitamins A and K.
To SNiP the elongated vegetables in the salad or other dishes pimp so pleased moreover, the intestine. Because the contained fructo-oligosaccharides act as a prebiotic and stimulate the growth of intestinal friendly bacteria.
In the gallery: The Top 10 vegan sources of Protein
4. Broccoli
A popular vegetable is the broccoli. Although this Plant is very low in calories (100 grams of just 25 kcal, but the 2.8 grams of protein, therefore), turns out to be a broccoli, but as a true powerhouse.
It contains plenty of folic acid, manganese, potassium, phosphorus as well as Vitamin K and C and also all the essential amino acids needed by the body.
Broccoli supplies the body with plant compounds, and flavonoids such as Kaempferol. This can have antioxidant and anti-inflammatory effects.
The health-promoting not to lose the effects of the Plant in cooking, it is recommended to enjoy the broccoli raw or steamed – tastes in the summer, especially in salads is excellent.
5. Green cabbage
Green cabbage is split in terms of taste, the minds. Some love it, others can start with a hearty cabbage to eat quite a bit.
However, whether you are a Fan or not: The health benefits of dark green leafy vegetables, you can’t deny. 100 grams contain 2.5 grams of protein, but it is only 32 calories.
The green Cabbage is also an excellent Vitamin C supplier and is also an excellent source of calcium, potassium, and manganese. He also supplies the body with plenty of antioxidants.
6. Brussels sprouts
Also, sprouts is often spurned because of its taste. This typical winter vegetable can offer fabrics with all sorts of healthy content.
Its Vitamin C content is outstanding, bitter substances support the metabolism of fat and the body’s cells are protected by antioxidants.
At the same time the vegetable is, of course, a true protein bomb: 100 grams of Brussels sprouts contain about 3.5 grams of the vegetable protein. Because of the small tubers, but is happy to still have a Chance, or?
Also, Properly cooked Brussels sprouts can taste damn delicious.
7. Cauliflower
Much like broccoli cauliflower provides a high amount of Protein for the amount of calories, with the help of which he comes. 100 grams of white cabbage supply the body with two grams of protein, but only 25 calories.
He is also a great source of Vitamin C and K and minerals like potassium, manganese, Magnesium, phosphorus, calcium and iron.
Cauliflower also contains a high amount of a certain mustard oil glycoside compound called Sinigrin. Studies suggest that this compound has a cancer-inhibiting, antioxidant and anti mitigating properties.
Since the content of the health funding decreases substances when cooking, however, after five minutes, it is advisable to eat these vegetables raw or lightly steamed.
8. The small healthy Extra
In addition to the already mentioned vegetables, there is another little powerhouse that has earned a place in this collection: The watercress.
Protein makes up about half of the calories of the small vegetables. 100 grams of watercress come to 2.3 grams of Protein.
However, the Cress is not really as great cooking ingredient, such as spinach or broccoli, but should rather serve for the refinement of dishes, such as salads, Smoothies or sandwiches.
Source
- Poppel, G., et al.: Brassica vegetables and cancer prevention. Epidemiology and mechanisms., archived from the original on 22.04.2020 https://www.ncbi.nlm.nih.gov/pubmed/10736624
Cornelia Bertram
*The contribution of “protein power: 8 vegetable varieties with a lot of protein to lose weight” is published by FitForFun. Contact with the executives here.