Proteins are one of the main nutrients that are essential and necessary for our body. When it comes to diets that exclude meat, the problem of obtaining the necessary amount of protein per day is even bigger.
There are not many vegetables that can provide adequate daily protein intake for the normal development of our body. We will show you, which vegetables contain the necessary amount of proteins in order to build a balanced and full of nutrients diet.
1. Green leafy vegetables – vegetables such as spinach, asparagus, broccoli, cabbage, cauliflower, celery, etc. may be used to provide the necessary amount of proteins in the body.
These vegetables are certainly not as rich in protein as beef, eggs and fish, but are useful and much-needed source of protein if you are a vegetarian.
– Asparagus contain about 3 grams of protein per serving.
– Watercress and sweet corn are also rich in proteins.
– Spinach, Kale, broccoli and cauliflower provide about 40-45% of the recommended daily protein intake
– Parsley and cucumbers provide between 25-30% of the recommended daily protein intake
The advantage of these proteins is that when we consume them we don’t take excess fat but we take adequate amount of fiber, when it comes to meat protein things stand quite differently. The meat is source of proteins but also of fat, which is not good for our health.
2. Soy – it is also an excellent source of protein in whatever form you consume it.
3. Brussels sprouts – these little green balls are one of the leaders in protein qantity. 125 grams of this type of cabbage contains 2 grams protein, together with 247 mg of potassium and 110 mcg of vitamin K.
4. Zucchini – they are an excellent source of manganese, vitamin C and dietary fiber. They are rich in vitamins A, magnesium, folic acid, potassium, copper and phosphorus. Courgettes are high in omega-3 fatty acid, zinc, niacin and protein. 100 g zucchini contain 2.7 g protein.
5. Arugula – it contains abundant carotenoids, and many other minerals such as potassium, manganese, iron and calcium. 100 g arugula contain about 2.8 grams of protein.