8 Plant-rich Protein Foods
Protein-rich foods are an important part of the diet, as they help maintain physical and mental health.
Although all the nutrients are necessary for the optimal functioning of the body, proteins are in the first place in terms of metabolic activity, hormone production, development and strengthening of muscles and bones. At the same time, they are the best source of energy for the whole body.
Most people get their protein from animal sources which, although they can be healthy, are richer in calories and fat, leading to fattening.
Fortunately, there are many high-protein vegetables that you can add to your diet to absorb these essential nutrients.
Below we present 8 foods of plant origin rich in protein that we recommend you to eat with confidence.
Read on to find out what they are!
1. Tofu is high in protein
Tofu, a soy-based food, is a traditional dish in Japanese cuisine, being appreciated both for its pleasant taste and high protein content, which, among other things, helps to develop muscle mass.
In case you didn’t 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 a hormonal balance, especially during menopause.
2. Quinoa
Quinoa is a popular food in South America, especially in Peru and Bolivia. It is a pseudo-cereal rich in nutrients that improve physical and cognitive health.
Despite its low calorie count, quinoa contains many essential vitamins, minerals and amino acids that activate metabolism and strengthen muscles.
Many people consider quinoa to be one of the healthiest foods, not only because of its generous dose of protein, but also because of its rich content of fiber, antioxidants and other beneficial compounds.
3. Legumes
Legumes are a vegetable source of protein that every person can include in their diet in a variety of recipes. These plants are recommended for improving athletic performance and developing muscle mass.
Due to their high fiber content, legumes are very filling and help regulate the flora and stimulate intestinal activity.
At the same time, these grains are low in carbohydrates and calories and help prevent metabolic disorders.
The best legumes are:
- duckweed
- beans
- Chickpeas
4. Watercress
A 100 gram portion of watercress contains up to 3 grams of protein, but also fiber, antioxidants and other nutrients important for optimal body function.
Watercress is an energizing food that improves the health of joints, bones and muscles.
5. Asparagus
Known for its diuretic and detoxifying effects, asparagus also contains a small dose of proteins beneficial to the body. This plant contains an essential amino acid called asparagine which, once absorbed into the body, develops muscle mass and balances the nervous system.
In addition, asparagus stimulates the secretion of insulin, this hormone being essential for the transformation of sugar into energy.
6. Spinach
Spinach is a very healthy source of amino acids, antioxidants and vitamins that contribute to the proper functioning of many systems in the body.
A portion of 100 grams of spinach contains between 5 and 7 grams of protein which, together with the fibers and minerals in this vegetable, increases muscle strength and physical performance.
7. Broccoli
This vegetable is the ideal choice to ensure your daily requirement of protein, fiber and minerals. 100 grams of broccoli contains 2-3 grams of protein, ie 5% of the recommended daily dose for men and 6% for women.
8. Lettuce
Lettuce is generally used as a basic ingredient in salads, having a very rich nutritional value. This vegetable also contains a low dose of protein that provides benefits to the body.
At the same time, lettuce is rich in fiber, antioxidants and essential vitamins that protect you against free radicals and other external agents.
As you can see, there are many vegetable products that contain considerable amounts of protein. Add them to your diet and, if possible, consume them in larger quantities than animal proteins.
