Let’s count the reasons why we need to include protein in the diet. Proteins are essential for our body to carry out vital mechanisms apart from providing energy. They help build and repair muscles and tissues. Proteins also play a major role in improving the fat-burning metabolism rate, thus promoting a healthy weight loss. Consuming protein foods can curb the hunger pangs as well. The list is endless. You need to take a healthy amount of protein regularly so that your body performs all these functions effectively.
According to the Dietary Reference Intake, the protein intake for an average sedentary man should be around 56gm per day and for women, it should be around 46gm per day. There are a bunch of foods which are high in protein. If you are looking for some vegetarian sources, try including the list of foods mentioned below.
Here We Have Listed 12 Amazing Protein-rich Vegetables Which You Need To Include In Your Diet:
1. Green Peas:
Green peas are a good source of protein and can provide nearly 5.42gm of protein per 100gm serving. Also, it is loaded with a healthy dose of fiber that can help curb your hunger cravings. You can enjoy them fresh or frozen. So, next time when you are looking for a little more protein, don’t forget to add a handful of green peas to your diet.
Kale is one of the most abundant green leafy vegetable which is extremely nutritious and healthy. It is considered as a superfood as it contains a healthy dose of several nutrients. When it comes to boosting your protein quantity, a 100gm serving of kale can provide nearly 4.3gm of protein. Include it in your smoothie recipes and salads.
Mushrooms are delicious, nutritious, and contain immune-enhancing properties. Mushroom varieties such as cordyceps, white, maitake etc. are delectable and provide a bunch of nutrients, when included in your meal. A 100gm serving of mushroom provides around 2.5gm of protein. Include it in your diet either grilled or cooked.
Spinach is one such leafy vegetable which is tagged as a superfood for its nutritional profile. It is a great source of protein and contains a bunch of antioxidants, vitamins, and minerals. A 100gm serving of spinach can provide 2.9gm of protein. Include it in your green salads.
Apart from a healthy dose of protein, broccoli is also packed with antioxidants, minerals, as well as fiber. You can include it in your diet either cooked or raw. A 100gm serving of broccoli can provide nearly 2.82gm of protein. Enjoy broccoli in your salads and soups.
Asparagus is often tagged as a food which promotes healthy detoxification. As well as high in protein, asparagus also contains a healthy amount of fiber, which keeps you full for a longer time. This satiety food provides 2.2gm of protein per 100gm serving.
7. Brussels Sprouts:
This incredible cruciferous vegetable is a great source of protein and fiber. The nutrients present in this vegetable are innumerable. Include it in your diet either cooked or baked. A 100gm serving of Brussels Sprouts provides 3.48gm of protein.
8. Lima Beans:
Lima beans are extremely high in protein and can provide a good dose of nutrients to your body as well. They are absolutely delicious and can keep you satiated. A 100gm serving of cooked lima beans provides nearly 7.8gm of protein.
Not only are artichokes loaded with protein, but they even keep you full when you include them in the main part of the meal. They can be cooked in several ways including roasted, boiled, and steamed. A 100gm serving of cooked and boiled artichoke provide nearly 2.89gm of protein.
10. Garden Cress:
Garden cress is tasty and is often added to sandwiches and salads, thanks to its nutritional profile and peppery flavor. A 100gm serving of raw garden cress provides nearly 2.6gm of protein.
11. Bamboo Shoots:
Also known as bamboo sprouts; they contain a healthy amount of proteins and other nutrients good for your overall health. These tender bamboo shoots have a crunchy texture and a mild flavor and are often used in stir-fries and soups. A 100gm serving of raw bamboo shoots provides 2.6gm of protein.
12. Collard Greens:
Collard greens, a cruciferous green leafy vegetable is not only healthy and delicious but also extremely nutritious. It is packed with proteins, soluble fiber, and a host of nutrients. A 100gm serving of boiled collard greens provides nearly 2.7gm of protein. They have a mild flavor and can be enjoyed raw or boiled in sandwiches or salads, or added to casseroles and soups.