Conventional plant-based and animal-based proteins are great sources of the nutrients. Vegetables should not be underestimated either. You should create a good mix of proteins in your diet. Vegetables give you an excellent option.
Here are the high-protein veggies you need in your diet.
Fruit and vegetable smoothies for each day of the work week. Take your pick from this collection of refreshing and energizing smoothies!
Watercress
It is a water plant and has high protein content in each calorie. Its calories have a staggering 84% of protein. There are 2.3 grams of protein in every 100g of watercress. The veggie has other nutritional content including vitamins. Vitamin K is dominant, and it helps with your bone and blood health.
Also you get vitamin A, potassium, calcium and Vitamin C. It is a great antioxidant which will boost your metabolism significantly. You also get phenolic compounds that are known to reduce the risk of cancer.
Do not boil watercress, as it will lose its antioxidant value. Eat it raw or add it to your favorite smoothies. Sandwiches are an awesome way to eat it raw.
Alfalfa sprouts
It has more protein content than watercress. It has a high of about 69% protein in every calorie. You get about 4g of protein in each 100g of alfalfa sprouts.
Other nutrients that come with it include vitamin C, copper, zinc, phosphorus, magnesium, iron and folate.
It has an antioxidant value and will help you lower cholesterol levels in your body. It lowers the risk of developing osteoporosis, and inflammation.
Spinach
It is a popular leafy vegetable. It has a lot of nutrients and proteins make up about 50% for every calorie. You get about 2.9 g of proteins in every 100g of spinach.
It has other nutrients such as vitamin K, vitamin C, vitamin A, folate and amino acids. It is an excellent antioxidant, and it will protect you against breast cancer and inflammation.
Bok Choy
It is also known as Chinese cabbage. It contains approximately 46% protein for every calorie. You’ll receive about 1.5g protein in 100g of bok choy.
You benefit from other nutrients such as vitamin C, K and A. You’ll also get a good amount of potassium, calcium and folate.
Bok choy is an excellent antioxidant and also has anti-inflammatory features. Therefore, it will help you steer away from cancers affecting the liver and the prostate.
There are different ways that you can cook the bok choy including;
- Spring rolls
- Soups
- Kimchi
- Stir-fries
Asparagus
Its popularity in the market is because it’s highly nutritious. It has a 44% protein content for every calorie. You’ll get 2.2 g or proteins for every 100g of asparagus.
Other nutrients you get include vitamin A, phosphorus, magnesium, riboflavin, folate and vitamin K. They will give you anticancer and anti-inflammatory features. It is also a good antioxidant and it is probiotic. Therefore, you will grow beneficial bacteria in your intestines to help with digestion.
There are different ways you can cook asparagus including pan-frying, steaming, boiling and grilling.
Mustard greens
Mustard is a popular sauce, for example, when used for hot dogs. Did you know that there are mustard green vegetables? You are now in the know. It is a good vegetable protein source, and has about 42% content for every calorie. It translates to about 2.9g of protein for every 100g of mustard greens.
Final thoughts
Vegetables are an underestimated protein source. However, it does not have significantly high amounts, but it can be a good option in your diet. Veggies have many other nutritional benefits that you could use in your diet. For example, most of them are antioxidants and anti-inflammatory.
Why not include these veggies in your diet today? Give them a chance. Weight loss clinic in Chicago urges you to include veggies as part of your diet priorities.
