Foods that contain a high amount of proteins are a crucial part of our diets, as they play a big role in our health. Although all nutrients are needed for optimal body functioning, proteins are the first in terms of metabolic activity, the production of hormones, and the development and strengthening of muscles and bones. At the same time, they are the best source of energy for our organism.
Most people get their protein needs from sources of animal origin, which, although may be healthy, are richer in calories and fat, sometimes leading to gaining weight.
Fortunately, there are also many protein-rich vegetables that you can add to your diet to get these indispensable nutrients.
Today we’re going to discover a few foods of vegetable origin, rich in protein, which we highly recommend you to add to your diet. Let’s check them out!
Tofu
Tofu, a food based on soy, is a traditional Japanese cuisine, being appreciated for both its pleasant taste and high protein content, which, among other benefits, helps in the development of muscle mass.
In case you didn’t already know, tofu has 10 grams of protein and only 110 calories per 100 grams. In addition, this food contains isoflavones and antioxidants that help maintain hormonal balance, especially during menopause.
Quinoa
Quinoa is a famous food in South America. It is a pseudo-cereal rich in nutrients that improve physical and cognitive health. Despite the small number of calories, Quinoa contains many essential vitamins, minerals and amino acids that activate the metabolism and strengthen our muscles.
Many people consider Quinoa one of the healthiest foods, not only because of its generous protein dose, but also because it is rich in fiber, antioxidants and other beneficial compounds.
Asparagus
Known for its diuretic and detoxifying effects, asparagus has a relatively small protein dose which is very beneficial for the body. This plant contains an essential amino acid called asparagine which, once absorbed in the body, develops muscle mass and balances the nervous system.
In addition, asparagus stimulates insulin secretion, this hormone essential for transforming sugar into energy.
Spinach
Spinach is a very healthy source of amino acids, antioxidants and vitamins that contribute to the proper functioning of many functions of our bodies.
A portion of 100 grams of spinach contains between 5 and 7 grams of protein, which, along with the fibers and minerals in this vegetable, increases muscle strength and physical performance.
Broccoli
This vegetable is the ideal choice to ensure your daily needs for protein, fiber and minerals. 100 grams of broccoli contain 2-3 grams of protein, i.e. 5% of the recommended daily dose for males, and 6% of that for women.
Lettuce
Lettuce is generally used as a basic ingredient in salads, with a very rich nutritional value. This vegetable also contains a small dose of protein. At the same time, it is rich in fiber, antioxidants and essential vitamins that protect you against free radicals and other external agents.
As you can see, there are a lot of different plant-based products that contain considerable amounts of protein. Add them to your diet and, if possible, try to consume them in favor of animal sources!
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