Proteins are important nutrients which contain the essential amino acids that provide energy for the body. They control many metabolic functions in the body and are essential components of all living cells. Proteins are known as the building blocks of life and they are split into amino acids within the body, which determine the growth and regeneration of cells. Also, they require more time to digest, which is exactly why you may feel more satiated with far fewer calories, and it can be perfect for people with overweight issues. You probably know that products such as meat, eggs and dairy products are excellent sources of protein, but they can be full of saturated fats and cholesterol. What you may not know is that you do not need meat to enter enough proteins, if you decide to base your nutrition solely on vegetables. There are many vegetables that are known as an excellent source of protein and contain high degree of nutritious features. They have a number of amino acids and you need to use them properly to get all of the nutritional value. Here is a list of 5 protein rich vegetables.

1. Peas

Legumes are an excellent source of protein of vegetable origin, and peas are no exception. Peas are very important vegetable that is characterized by rich content of proteins, sugars and vitamins. In the green seeds, there are easily digestible proteins present, as well as starch, sugar, vitamins A, B and C, iron, potassium, sodium, calcium and magnesium, which are important for the proper functioning of the organism and in performing daily duties. It is rich in vitamin K, and promotes bone health (vitamin K participates in the regulation of incorporation of calcium in the bones). Peas contain almost all amino acids, and like other legumes, they are excellent for feeding those whose diet is based on plants (vegetarians and vegans). Peas also contain a significant amount of iron and are excellent for those with established deficit of this mineral, or for those who have problems with anemia. One cup contains about 7.9 grams of proteins, which is almost identical to a cup of milk.

2. Spinach

The benefits of spinach are numerous, and the possibility of prevention of various diseases is well known. Spinach is on the top list of the healthiest foods. We all know that it is an excellent source of iron, but spinach also contains about 3 grams of protein per 100 g. Spinach is a rich source of vitamins, especially vitamin A, which has a particularly important role in lung function and development, but also vitamin B and dietary fibers. It is often said that the food is incomplete without this vegetable.

3. Black beans

If you have not tried it, you’ll be amazed how black beans can fill you up. Although they are caloric, black beans contain high levels of proteins and fibers, which help to reduce appetite, and make you feel satiety for longer, which automatically means that you will eat less. Black beans are a fantastic source of protein and there are a number of recipes that incorporate them as a main ingredient.  One cup of black beans contains about 15 grams of protein.

4. Baked potato

A good quality baked potato brings a surprising number of health benefits. It is known that it already contains proteins and it is the healthiest when prepared in baking bell or in the oven. One medium baked potato contains about 4.3 grams of protein. It is also a source of half of the daily required amount of vitamin C, which is vital for the immune system, slows the aging process, but also has anti-cancer properties. Additionally, baked potato contains a large amount of vitamin B6 (participating in the construction of cells), potassium (regulation of body fluids), soluble and insoluble fibers and fundamentally important magnesium, which is one of the minerals that today most people lack. Considering their protein content, if you enter the potatoes in your diet, you will stay satiated for a long time, and thus reduce the intake of unnecessary meals and snacks. If you are exhausted or busy and you don’t have time for preparing a meal, you can always check online and arrange delivery to your own home or workplace.

5. Broccoli

Broccoli has a high content of proteins , it’s rich in essential nutrients such as vitamins and iron, and has a small amount of fats. Broccoli has a low caloric value and is located on the top of the green vegetables list as an important food for human consumption because it contains a large amount of antioxidant vitamins A, C and E, which slow down the cell damage caused by free radicals. It can be stored in many ways; it can be grilled, baked, added to salads or prepared as curry. There are 2.8 grams of protein per 100 grams of broccoli.

As you can see, if your nutrition is based on a good variety of vegetables, you don’t have to worry about the amount of proteins or other vital ingredients. You can find all of the necessary things in vegetables and remain healthy and satiated at the same time.

 

References:

• https://www.healthaliciousness.com/articles/vegetables-high-in-protein.php
• http://www.whfoods.com/genpage.php?tname=foodspice&dbid=55
• http://healthyeating.sfgate.com/much-protein-broccoli-6613.html
• http://www.thekitchn.com/11-delicious-ways-to-eat-black-beans-227509
• http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2
• https://www.ncbi.nlm.nih.gov/pubmed/14585314

 

Monica Nichols is a 32-year-old fashion designer and freelance writer from Omaha, Nebraska. She’s been writing for http://www.diet.st since 2014, and in her free time she likes making pottery and playing with her pet cat.