Protein-rich fruits and vegetables for a vegan diet
When it comes to protein, meat and meat products come to mind first, but there is protein in vegetables and fruits as well. For example, many green vegetables, from peas to cabbage, from broccoli to artichokes, are high in protein. Similarly, various fruits such as kiwi, avocado, orange, apricot also contain protein along with important vitamins. Protein fruits and vegetables This can be especially beneficial for those on a vegan diet. Because our body needs a certain amount of protein just like other components.
Vegetables with the most protein
As we mentioned above, many green vegetables are extremely high in plant protein. However, experts recommend combining different protein sources for a balanced and varied diet. Here are some protein-rich vegetables that you can include in your diet.
You have probably heard that black cabbage is called a superfood. Extremely rich in fiber, this vegetable also contains the incredibly powerful antioxidant vitamin A. Thanks to its rich protein content, it plays a vital role in protecting teeth, bones, and soft tissues.
- 100 grams of black cabbage contains approximately 4.3 grams of protein.
Spinach contains a lot of protein compared to other vegetables. So no wonder it was Popeye’s favorite food. 🙂 Spinach is also rich in nutrients such as zinc, phosphorus, vitamin B1 and choline. Zinc is especially important for the immune system to fight viruses and bacteria, as well as choline, which helps process fat and cholesterol.
- 100 grams of spinach contains approximately 2.9 grams of protein.
Like the other vegetables on our list, beets provide a significant amount of fiber as well as protein content. It can be a great fall and winter vegetable to add to your diet as it is rich in magnesium, iron and many other vitamins. Magnesium is vital for bone health, helps relieve anxiety and relax muscles.
- 100 g of beets contain approximately 1.6 g of protein.
As one of the protein vegetables, asparagus pairs well with just about any major protein or vegetable. It is most consumed in spring or summer and is full of minerals like folic acid and chromium. Our body needs trace amounts of folic acid, which improves insulin function and is directly involved in the metabolism of carbohydrates, fats, proteins.
- 100 grams of asparagus contains approximately 3.6 grams of protein.
5. Brussels sprouts
Brussels sprouts are a highly functional vegetable as they add protein to any meal. It belongs to the cruciferous family and is known for its preventative properties when it comes to heart disease and even cancer. This is because it has sulfur-rich compounds that activate cancer-fighting enzymes in our body. Its sprouts also help maintain healthy blood sugar levels.
- Brussels sprouts contain approximately 3.4 g of protein per 100 g.
Artichokes are an excellent source of dietary fiber, folic acid, vitamins K and C, in addition to a significant protein content. But its most amazing feature is its prebiotic properties. Artichokes contain a unique form of fiber called inulin, which is one of the most common types of prebiotics and provides a healthy diet.
- 100 grams of artichoke contains approximately 3.3 grams of protein.
Broccoli is one of the high protein vegetables. It also contains vitamin C, vitamin K, fiber and lots of calcium and potassium. Calcium is key to bone health, and potassium plays an important role in balancing electrolytes and blood pressure.
- 100 g of broccoli contains approximately 2.8 g of protein.
Peas contain a significant amount of protein. This high protein vegetable also contains essential minerals such as potassium and magnesium. What’s more, the vitamin C in peas is enough to meet your body’s daily needs. Flavanols, which are powerful antioxidants, provide additional support for your system through their anti-inflammatory and antioxidant properties.
- 100 grams of peas contain approximately 5 grams of protein.
Fruits with the most protein
Some fruits, which contain many compounds important to our health, contain protein but provide less than vegetables. However, if you are a vegan, you can include fruits that contain protein in your diet. Here are some protein fruits that you can add to your diet.
Jackfruit is a tropical fruit related to figs.
Jackfruit is a tropical fruit related to figs. In addition to its protein content, it is full of beneficial compounds such as fiber and heart-healthy potassium, vitamins A and C, magnesium, calcium, iron, and riboflavin.
- 100 grams of jackfruit contains approximately 2 grams of protein.
2. Guava fruit
Another tropical fruit, guava is one of the high protein fruits. If you eat the skin and seeds of this incredibly sweet fruit, you’ll get plenty of vitamin C and fiber.
- 100 g of guava fruit contains approximately 2.6 g of protein.
You probably know that avocados are a great source of healthy fats, but did you know that they are also high in protein? Avocado is also rich in fiber, folic acid, magnesium, riboflavin, nicotinic acid, and vitamins C, E, and K. Thanks to its combination of fat and fiber, it can keep you feeling full for a long time.
- 100 grams of avocado contains approximately 2 grams of protein.
In addition to its protein content, this delicious stone fruit is a good source of potassium and vitamins A, C, and E for eye and skin health. The fiber in both the pulp and the skin can aid digestion and keep you feeling full longer.
- 100 g of apricot contains approximately 0.42 g of protein.
Blackberries also contain an amazing amount of protein and a significant amount of fiber. It also contains about 50 percent of the recommended daily value of vitamin C, high levels of free radical-fighting antioxidants and brain-boosting polyphenols.
- Blackberries contain approximately 1.4 grams of protein per 100 grams.
Another suggestion from our list of protein fruits is the delicious kiwifruit. In addition to the protein content of kiwifruit, you can also benefit from its fiber-rich benefits. It also contains significant amounts of vitamin C, potassium and phosphorus along with iron.
- 100 g of kiwi contains approximately 1.1 g of protein.
The tastiest summer fruit, along with protein, is an excellent source of potassium, which can regulate blood pressure and is essential for muscle function; It also has antioxidant and anti-inflammatory properties. Cherries are also very rich in melatonin, which will help you get a good night’s sleep.
- 100 g of cherries contain approximately 1 g of protein.
In addition to protein, raisins contain significant amounts of fiber and potassium. It also contains enough iron, which can help prevent anemia.
- 100 g of raisins contain approximately 3.1 g of protein.
Resources: 8fit, purewow
You may be interested in: Protein Vegetarian and Vegan Salad Recipes
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