Are you looking for protein-rich foods? Here is a list of the best plant-based protein sources with doses and properties. Foods rich in vegetable proteins are many and allow you to fill up with these substances without encountering deficiencies. Below we list these foods with proteins, which are also ideal for vegetarians and vegans but not only. These are suitable for everyone and are foods that we consume more or less habitually. Therefore, given their properties, it is reasonable to eat them more often, combining them for complete and nutritious meals.
Legumes Rich In Proteins
A correct diet cannot ignore the presence of foods rich in proteins. Legumes are the food of choice for those who have chosen to follow a vegan diet or those who want to replace foods of animal origin that contain this macronutrient with vegetable proteins. They are considered the best substitutes for animal proteins. The variety of choices is wide: the tastes and textures are different and can tickle even the most reluctant palate.
Soy is one of the best vegetable sources of protein that exist in nature. It contains 36.9 g of protein per 100 g of legume. Also significant is unsaturated fats against the accumulation of cholesterol, fiber and mineral salts such as calcium and iron (277 mg and 8.8 mg). It is possible to consume soy in the form of seeds, sprouts, and the well-known tempeh and tofu.
Beans generally have a protein content of around 23 g, although this varies depending on the variety chosen (black-eyed peas contain 22, borlotti and kidney 20). Rich in vitamins (A, B, C) and minerals such as calcium, zinc and iron (also present in varying percentages), beans are allies of diets due to their satiating power.
Peas are legumes that contain vegetable proteins of 21.7 g. Like all legumes, they are gluten-free and one of the most digestible ones; they can also be consumed by those who have difficulty eating beans or lentils. Peas are excellent sources of potassium (193 mg) and phosphorus (97 mg) and contain phytoestrogens suitable for counteracting the symptoms of menopause.
Finally, remember that there are also chickpeas among the foods with vegetable proteins, with a percentage of 20.9 g per 100 legumes. Chickpeas are a good source of iron (4.7 mg) and vitamins, including vitamin A, which can safeguard the health of the eyes and skin. Try the chickpea flour, with which you can prepare delicious recipes also suitable for celiacs.
Pseudocereals And Protein-Rich Cereals
Our list of protein-rich foods continues with cereals and so-called pseudocereals, foods rich in fiber and a source of numerous macronutrients. The grains and pseudocereals we will list are gluten-free and suitable for celiac and intolerant people. It is possible to invent “unusual” first courses with a particular taste and imaginative and nutritious salads with cereals.
Quinoa is a pseudocereal that does not contain gluten and whose quantity of vegetable proteins is around 14 g. It also contains iron (6.3 mg), potassium (563 mg) and phosphorus (457 mg). Rich in fiber, quinoa fights constipation and a swollen belly, while quercetin (an antioxidant) has anti-inflammatory and anticancer properties in the cereal.
High Protein Seeds
We continue the list of foods with vegetable proteins with seeds, versatile food that can be used together with cereals for breakfast with milk and vegetable yogurt to fill up on protein and energy from the morning, or as a greedy snack at the same time to greet. In addition, the seeds blend perfectly with vegetables, enriching their flavor and giving them a crunchy texture.
Pumpkin seeds are certainly one of the best vegetable sources of protein. They contain 30 g per 100 g of seeds. They are among those foods rich in proteins in which vitamins A and C are predominant, performing an alkalizing and anti-inflammatory function. Allies of those who suffer from heart problems, I also contain tryptophan, which is a natural anxiolytic.
Among the foods rich in protein, we find chia seeds containing 20 g. Also an irreplaceable source of protein, they have high concentrations of minerals, especially calcium (631 mg), the perfect ally for bone health. Don’t forget the Omega 3 and fiber content that balance fat and blood sugar levels. Like other seeds, they are gluten-free.
Dried Fruit Rich In Proteins
Dried fruit is another of the best plant-based sources of protein we can consume. With a crunchy texture and the most diverse tastes (delicate like almonds or strong like pistachios), dried fruit allows you to fill up on protein by consuming small quantities. The different varieties of dried fruit are ideal to combine with cakes and biscuits but also with sweet and sour salads, or, why not, a simple snack between meals. The proteins and fatty acids in it make it a highly nutritious and healthy food.
Walnuts are also a good source of vegetable protein for 10.5 g (if we consume pecans, these contain 7.2 g). Like pine nuts, they are a source of fatty acids, minerals and vitamins, exerting an antioxidant effect. In nuts, there is also arginine, an amino acid that improves blood circulation and the transport of nutrients to the cells.
Widely known and appreciated, peanuts contain vitamins and minerals that make them a powerful antioxidant against free radicals and would also be able to prevent Alzheimer’sAlzheimer’s. These seeds are also characterized by the presence of folic acid (essential during pregnancy) and are an excellent source of protein with 26 g per 100 seeds.
Other protein-rich foods are pistachios, containing 18 g per 100 of product. In addition, this type of dried fruit is also rich in essential amino acids that participate in numerous chemical processes in the body. Also present are polyphenols, having anti-inflammatory and antibacterial properties.
Cashews are foods with proteins whose quantity is around 15 g. Like many nuts, they contain essential amino acids that the body cannot produce independently. Minerals (zinc, copper, potassium) and vitamins (B and K) help treat joint inflammation and prevent macular degeneration. Cashews also appear to improve type 2 diabetes.
Dehydrated apricots contain 5.6 g of vegetable protein, which increases if you consume them with seeds or other nuts (for breakfast with yogurt that allows you to fill up on protein). Vitamin C and A are antioxidants that protect eyesight and bones; mineral salts (iron, potassium, calcium, etc.) enhance the immune response.
Almonds are also among the foods rich in protein. Almonds are made up of proteins (16 g per 100 g), fibers, and above all, fatty acids that improve the condition of the heart and arteries. As in the rest of dried fruit, we find excellent quantities of vitamins and minerals beneficial for the skeletal and nervous systems.
Algae Rich In Proteins
Seaweed can also be called one of the best plant sources of protein. Rich in nutrients, algae can cure many ailments; however, it is advisable not to abuse it. Almost all algae have a high protein concentration. However, spirulina stands out above all.
Spirulina algae are among the foods rich in proteins, with the highest concentration. Consider that 100 g contains about 65 g. It is also a food with a high content of iron and beta-carotene with antioxidant properties capable of stimulating immune defenses. Spirulina algae can be easily consumed in tablets or powder (perhaps to be added to yogurt or smoothies).
Vegetables And Vegetables Rich In Proteins
We couldn’t fail to mention vegetables when it comes to protein-rich foods. Vegetables are foods with proteins that we can also consume in considerable quantities, especially in the case of a low-calorie diet. In addition to being an important protein source, vegetables have a high content of minerals and vitamins that make them a preferred ingredient for a nutritious and complete dish. Even with this type of food, you have to let yourself be carried away by the imagination: vegetables can be the main ingredient of first courses, side dishes, flans, etc.
Broccoli turns out to be a good source of vegetable protein with its 15g per 100g of vegetables. It is mainly characterized by water, which, together with fibers, helps intestinal transit. Broccoli contains significant vitamin C and sulforaphane concentrations, making it food with anticancer properties.
Artichokes are another modest source of protein: 10.1 g per 100. Extremely rich in fiber, artichokes also positively affect blood pressure and cholesterol. They are also an excellent food to consume when suffering from liver diseases, as they stimulate the functioning of the liver and detoxify the body.
In our list of foods with proteins, spinach could not be missing, with a content of about 6.3 g per 100 vegetables. Tasty and light, spinach has high concentrations of lutein, a substance that protects the eyes, and vitamin C, which strengthens the immune system. Spinach also has a mild laxative power and anti-inflammatory properties.
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