Protein - basic building material of an organism. It performs an important function as it provides the regeneration of individual cells and tissues plays an important role in immune function the system acts on the hormones and enzymes involved in energy production and in almost all other processes that take place in body. Due to the protein build muscle mass, it accounts for about 20% of body weight.
Animal products tend to contain more protein than vegetable. However, some plants also contain a decent amount of protein. The main advantage of the plant lies in the fact that they have less fat, and they contain more vitamins, minerals and antioxidants.
Read to the end to get the most useful information.
Which vegetables much protein?
1. Cress
It is considered the healthiest vegetables in the world. Total 100 g cup watercress contains 0.8 grams protein, and 100% of the daily requirements of vitamin K. Furthermore, watercress rich in vitamins A, C and E, B group, beta-carotene and minerals: calcium, magnesium, potassium, iron, zinc and manganese.
Among the health benefits are the anti-cancer properties, rejuvenating, stimulating digestion, support the circulatory system and the treatment of rheumatism.
2. alfalfa sprouts
One cup of alfalfa sprouts contained about 1.3 g of protein. Furthermore, the plant will provide us with folic acid, vitamin K and C, Group B, magnesium, phosphorus, zinc, copper and iron. Alfalfa is an excellent source of omega-3 and omega-6 acids. It should be administered in the diet of people with anemia (improves the absorption of minerals) and diabetes (regulates blood sugar levels). Furthermore, alfalfa has anti-inflammatory properties, bloating prevents, treats sores and reduces bad cholesterol.
3. Cabbage
Cabbage, as well as its relatives - brussels sprouts, cauliflower or broccoli, as a valuable source of protein, the content of which depends on the type of vegetable. 100g cabbage is 1.28 g protein, 2 g of Italian cabbage and red - 1.43 g Furthermore, cabbage provides dietary fiber, has cleaning properties and has a beneficial effect on the circulatory system.
4. Spinach
Spinach - the owner of all the essential amino acids. Protein accounts for 30% of its nutritional value. One cup of spinach will give 1 g of protein and 181% of the daily requirement for vitamin C. In addition, it is folic acid, magnesium, iron, potassium, calcium, and vitamins A and C. Spinach has antioxidant properties, prevents aging, is recommended for people with hypertension, and also due to low caloric holders overweight.
5. Side-choi or pack-choi
This sort of Chinese cabbage leaf. One cup of 100 g bok choy is about 1 g protein. Vegetable also a source of folic acid, calcium, potassium, magnesium, iron and vitamins A, C and K. Chinese cabbage has anti-cancer and anti-inflammatory properties, regulates blood pressure is effective for slimming.
6. Asparagus
About 135 g of asparagus contains 2.9 g of protein. This is an excellent source of folic acid, copper, magnesium, phosphorus, manganese, vitamins A and K, group B Vegetable strengthens the heart, regulates blood pressure, lowers bad cholesterol, supports the work of the kidneys and takes care of your vision.
7. Broccoli
A total of 90 grams of broccoli provides 2.6 grams of protein, including all essential amino acids. These vegetables and source of folic acid, manganese, potassium, phosphorus, and vitamins such as C and K. Among the benefits of broccoli are mentioned, in particular, cancer protection, anti-stress effect, care about heart health, combating anemia, strengthening joints and regulation of blood sugar levels.
8. Brussels sprouts
Cup Brussels sprouts comprises about 3 g of protein and 3.3 g of fiber. This vegetable rich in folic acid, manganese, magnesium, potassium, iron, calcium and vitamins K, C, A and B6. Brussels sprouts regulates blood work and improves heart health, because of the low glycemic index is recommended for diabetics. Regular use of this vegetable is also an effective means of preventing osteoporosis is used in food for weight loss.
9. Cauliflower
A cup of 100 g cauliflower - about 2 grams of protein and only 25 calories. Vegetable also an excellent source of vitamins C and K, minerals such as potassium, manganese, magnesium, phosphorus, calcium and iron. As broccoli, it contains antioxidants groups isothiocyanate (sulforaphane), which have an anticancer effect. Cauliflower is recommended for people with diabetes mellitus (its glycemic index 15), suffering from rheumatism and struggling with ulcers. In addition, the use of the cauliflower strengthens the kidneys and circulatory system, but by the content of choline improves brain activity.
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