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Protein: 7 Protein Rich Vegetables

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Protein is a vital nutrient to your body, it is use to build and repair tissues. Though animal foods are usually highest in protein, some plants also comprise decent quantities.

Here are 7 healthy vegetables that contain a fair amount of protein:

  1. Watercress

Watercress is a cruciferous plant that breeds in water and has high protein content. One cup (34 grams) of chopped watercress covers 0.8 grams of protein and 100% of your RDI of vitamin K. It also has great quantities of B vitamins, calcium, manganese, potassium, vitamin A and vitamin C.

Moreover, watercress has been revealed to deliver antioxidant protection. It also covers phenolic compounds that may help prevent cancer.

Avoid boiling watercress in water, since this will lessen the antioxidant content. Instead, try consuming raw watercress in salads, stuff it in sandwiches or mix it in smoothies.

  1. Alfalfa sprouts

Alfalfa sprouts are very low in calories, but high in nutrients. One cup (33 grams) of alfalfa sprouts offers 1.3 grams of protein. This vegetable also has decent quantities of folate, B vitamins, iron, magnesium, phosphorus, zinc, copper, and vitamins K and C

Alfalfa sprouts have also been revealed to shrink inflammation, reduce symptoms of menopause and help cure and prevent osteoporosis.

  1. Spinach

Spinach is one of the most nutrient-solid leafy green vegetables you can consume. Protein accounts for 30% of its calories and it contains all the essential amino acids. A 1-cup (30-gram) serving offers 1 gram of protein and 181% of the RDI for vitamin K.

It also includes high quantities of folate, manganese, magnesium, iron, potassium, calcium, vitamin A and vitamin C.

Furthermore its high protein content, spinach comprises plant compounds that can increase antioxidant defense and decrease inflammation. Lastly, frequently consuming spinach has been associated to as much as a 44% lower risk of breast cancer.

  1. Chinese cabbage or bok choy

Chinese cabbage, also known as bok choy, is a good basis of vegetable protein. One cup (70 grams) of Chinese cabbage covers 1 gram of protein. It’s also an outstanding foundation of folate, calcium, potassium, manganese, iron and vitamins A, C and K.

A number of cell studies revealed that Chinese cabbage is high in compounds with antioxidant activity. Its outer leaves seem to comprise the most antioxidants. Plus, it has been displayed to have anti-inflammatory properties.

  1. Asparagus

Asparagus is a very popular vegetable with a rich nutrient content. A 1-cup (134-gram) serving covers 2.9 grams of protein. It is also an outstanding basis of B vitamins, folate, copper, manganese, phosphorus, magnesium, and vitamins A and K.

Asparagus is believed to have anti-inflammatory and anticancer properties. It also comprises fructooligosaccharides (FOS), which offer prebiotic benefits, stimulating the growth of friendly intestinal bacteria.

  1. Mustard greens

Mustard greens belong to the Brassica family and are very comparable to kale but with a different mustard flavor.

A 1-cup (56-gram) serving of mustard greens offers 1.5 grams of protein, as well as 348% of the RDI for vitamin K and 118% of the RDI for vitamin A. It is also rich in manganese, calcium, potassium, B vitamins, vitamin C and vitamin E.

Mustard greens, like other plants, cover phenolic compounds that give them antioxidant properties.

  1. Broccoli

Broccoli is a very popular vegetable that also happens to be rich in protein. It can be enjoyed raw or cooked.

A 1-cup (91-gram) serving of raw chopped broccoli can offer 2.6 grams of protein, including all the necessary amino acids. It also comprises plenty of folate, manganese, potassium, phosphorus and vitamins C and K.

Additionally, broccoli can help enhanced liver health by encouraging detoxification and the production of antioxidant compounds in the liver.

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