Vegetables and fruits are high in protein. What vegetables contain protein

Closer to summer, many women dream of throwing overweight and torture themselves with debilitating diets. Most the best option- give up carbohydrates to some extent and switch to protein diet. Protein is the building block for muscle tissue, it enters the body with food and is broken down into the right amino acids. Everyone needs it every day - young children, teenagers, pregnant women, athletes, older people, since the processes of recovery and creation of muscle tissue do not stop for a minute. With the onset of heat, the best source of replenishment is the protein in vegetables and fruits. Such a diet is considered low-calorie, but requires some planning to avoid deficiency of 12, iron and zinc, which are found in meat products.

If you still decide to consume more in the summer vegetable protein, you should be aware that it is not present in all products plant origin. However, vegetarians are well versed where the protein the largest number and which is especially useful for replenishing protein stores.

Protein in vegetables

To provide the body with the necessary amount of protein and balanced diet need to know which foods are rich high content vegetable protein and add them to your diet.

TOP 10 foods high in protein (protein)

To maintain optimal health, use regularly in daily menu protein-rich foods, the content of which is:

spinach - 49%,

cabbage Kale and - 45% each,

cauliflower - 40%,

mushrooms - 38%,

parsley - 34%,

cucumbers - 24%,

green pepper and red cabbage - 22% each,

tomatoes - 18%.

For comparison, I note the protein content in animal products: salmon - 25.8%, chicken meat - 23%, eggs - 12%.

At the same time, it is worth emphasizing that animal proteins are considered complete, since they contain almost the entire set of essential amino acids (and their body needs as many as 22, of which 8 are not able to synthesize on their own).

Plant proteins are considered incomplete because they do not contain all the amino acids. You can replenish their supply for the body by skillfully combining products, for example, corn and legumes, rice and legumes, salads with nuts.

Big Advantage vegetable proteins in front of the animals rich in minerals and fiber which improves digestion, and vitamin C aiding the absorption of iron.

When compiling daily ration Be aware of your body's need for protein. For people involved in sports, as a rule, this is 2-2.2 grams per kilogram of their own weight.

A good source of vegetable protein is also soy and soy products. Soy protein is considered one of the most complete, supplying the body with essential amino acids. Useful also soy milk, especially those who do not perceive the cow.

Making a plan healthy eating also don't forget about nuts and peas, which also perfectly supply the body with protein during the unloading diet.

Protein in fruits

Eating ripe fruits all summer and autumn, you can provide the body with protein in sufficient quantities.

1. So, one cup of dried apricots contains 5 grams of protein.

2. Eating the same cup of prunes will give you about 4.5 grams of protein.

3. A cup of cherries can deliver up to 3 grams of protein.

4. Rich in vegetable proteins - blackberries, blueberries, black currants, raspberries, strawberries, watermelons and melons, apples and plums, as well as -,,, mangoes, dates.

diet benefits, rich in proteins With low content carbohydrates

1. Eating high protein foods helps repair and build muscle.

2. Protein products provide the body with more internal energy, which is enough for a longer time.

3. Foods low in carbohydrates and sufficient in protein help support the body during the period of forced burning of excess fat reserves.

It should be remembered!

1. Eating foods rich in protein and high in carbohydrates can lead to weight gain.

2. Eating foods with insufficient amounts of protein and carbohydrates will not provide the body with the necessary energy, and will not allow you to build or restore muscle mass.

3. Avoid vegetables rich in carbohydrates such as potatoes, carrots, sweet potato, beet.

4. If the diet is low in carbohydrates, care should be taken to get enough fiber and eat wholemeal bread or black bread.

Instead of trying various diets, which do not always achieve the desired result, choose a diet high in protein and low in carbohydrates and get a lot of benefits. This diet allows you to safely lose weight, while the body receives nutrients necessary for its proper functioning. This will save him from digestive problems, and the skin from aging.

Choose what is healthy and eat what you love - proper and balanced nutrition is guaranteed to you, and with it - health and beauty!

Before looking for products containing protein in their composition, let's figure out why we need it at all, for what processes in the body it is responsible.

Why is protein needed?

Protein takes on quite important functions. By the way, there are practically no reserves of protein in the human body, it must be replenished with food. Firstly, protein is one of the main building materials in the body; our muscles, skin, internal organs, even hair and nails are made of protein. Secondly, protein is involved in the metabolism in the body. Thirdly, he has protective function involved in the human immune system. Also, with the help of protein, important substances are delivered to the cell.

When a smaller amount of protein enters the body and it becomes insufficient, it negatively affects all the processes that occur in the body. Immunity falls, metabolism is disturbed, efficiency decreases, growth and development in children slows down, leads to liver changes, beriberi, memory impairment, weakening of the heart system, respiratory organs, weight loss.

To prevent this from happening, the body needs to constantly replenish the supply of protein in the cells. Let's see what protein contains.

What contains protein

In fact, the most healthy protein, which is well absorbed by the body, is found in plant foods. Protein from animal products is absorbed much worse, and its excess can even harm the body.

What plants contain protein? A high protein content is present in nuts and seeds:

• peanut;
• cashew nuts;
• pine nuts;
• almond;
• hazelnut;
• pumpkin seeds;
• sunflower.

There is also a lot of protein in legumes (peas, lentils, beans, beans).

And what fruits contain the protein that our body needs? If you ask this question, then a sufficient amount of this element is in:

• avocado;
• passion fruit;
• apricot;
• dates;
• bananas;
• figs;
• coconut
• nectarine;
• kiwi;
• from dried fruits - in prunes, dried apricots.

A large concentration of protein is not only in nuts, legumes and fruits, because it is also found in vegetables. What vegetables contain protein, you will find out now. These vegetables include:

• Potato;
• Brussels sprouts;
• Parsnip;
• asparagus;
• cucumbers;
• Zucchini.

And if you have a question, which cereals contain protein, then this:

• Buckwheat;
• Oatmeal.

The queen of protein is buckwheat. It must be present in the human diet. No wonder many diets consist of taking buckwheat. And oatmeal is not only useful because of the high protein content in it, it is also useful to eat this porridge for the stomach, for many patients gastrointestinal diseases, stomach ulcers suggest a diet in which the main food is oatmeal.

Protein is very well absorbed by the body. In its raw form, it can be eaten with fruits, nuts.

Animal proteins

Proteins of animal origin are very useful for our body. Of these, the best absorbed:

• Cottage cheese;
• Eggs;
• Milk;
• Fish;
• Meat (beef, pork);
• Bread, both rye and wheat;
• Pasta;

By the way, nutritionists advise combining foods containing vegetable protein with an animal in food, so both are better absorbed. It is useful to cook such dishes as, for example, rice with fish, beef steak with buckwheat, scrambled eggs with beans, oatmeal with candied fruits.

Surplus in the body

Too much protein in the body can lead to cholesterol plaques in the blood and cause diseases of the cardiovascular system.

If you overdo it with animal protein, it can lead to intoxication of the body. The whole point is that animal protein poorly broken down and releases toxins, and their excess negatively affects the body as a whole.

Therefore, in your diet, you must observe, as they say, the golden mean, everything should be in moderation.

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If a we are talking about the lack of vitamins, such a question will not cause difficulties. Of course, their suppliers are fresh herbal products- both vegetables and fruits.

However, do not forget about other building blocks that are the basis for both circulatory and muscular systems. In order for tissues and internal organs to develop normally, it is clearly impossible to do without a sufficient amount of fats or carbohydrates. No less important for the body and proteins.

Importance for the body

Without any doubt! Without it, as without an indispensable catalyst for biochemical reactions, it is simply impossible to do.

Stable work immune system practically impossible without the active participation of protein molecules. Lack of protein food leads to data breach important functions, negatively colored processes are launched.

How to recognize the lack of these substances?

If it is unwise to limit the consumption of protein foods, it will inevitably slow down and metabolic processes, since it is impossible to run the necessary chemical reaction without providing enzymes and hormones.

Effects? Fragility and fragility of nails and hair. The skin loses its attractive elasticity, becomes flabby. Possible vision problems. This is how the body reacts to the lack of protein.

Affected immunity opens a wide road to frequent colds. But not everything is so scary. Reestablish defensive forces a person will help eating or even fruit. Yes, they don't have much protein, but they still have it. And why not take advantage of this opportunity?

Many fruits still contain it. The main thing is to understand which of them contain more of these voluntary assistants.

Perhaps the undisputed leader in this niche (if we do not talk about any exotic fruits) - the familiar apricot. It has 1.4 grams of protein per 100 grams.

If we talk about dried fruits, then dried apricots are also ahead - as much as 3.75 grams for the same weight volume.

In general, apricot is a very valuable fruit for humans. More than proteins, it contains vitamins and other, no less useful, nutrients.

Incidentally, residents Eastern countries consume animal proteins an order of magnitude lower, but this does not prevent them from being leaders in the number of centenarians. The consumption rate is 50-100 grams daily - they can easily get it by stretching their hand straight to the fruit tree.

Although the need for amino acids varies quite widely (weight and height play a role, the level physical activity and general state organism), in any case, their constant supply must be ensured. Those who prefer plant foods should increase their portions.

Protein Leaders

Avocado

Perhaps the most high-calorie fruit. It also has a lot of protein. Moreover, it is the highest quality among all its plant counterparts. And, being considered inferior, it is absorbed even better than when eating meat or poultry. His record is 1.6-2.1 grams per 100 grams of avocado pulp.

In fact, avocados can be given a name dietary product, because it does an excellent job in two important areas. It perfectly saturates and is extremely useful - precisely because it harmoniously combines microelements with vitamins in its composition. The highest protein fruit? Undoubtedly! The palm is behind him.

passion fruit

Passion fruit also distinguished itself by the desired amount of proteins. It itself already has numerous unique properties than won the love and respect of nutritionists. And given that total weight each fruit is 3 percent pure protein - recommendations for use are quite timely. About 2 grams!

Dates

More protein is accounted for only by a 100-gram weight of dates (31.81 grams). But here it should be noted that the fruits of the date palm are sold and consumed just as dried fruits. And this is fraught high content carbohydrates.

It is better to limit the use of dates, but for those who suffer diabetes- and exclude altogether.

durian

Quite an exotic fruit for Russians is durian, native to Asia. There are also a lot of proteins in it - in the ratio of 1.47 / 100.

Yes, it is highly unique. Most striking is its unpleasant odor.

However, if you remember that moderation is always good, tangible benefits can be derived from it. For example, boost the immune system.

Bananas

Many loyal fans and bananas, especially among athletes. Perhaps due to the content of proteins, perhaps due to the fact that they have unsurpassed calorie and nutritional value among fruits.

Bananas are also prized for their high tryptophan content. This is the basis for serotonin. The hormone of joy helps to elevate mood. With its seasonal fluctuations, which happen a lot, the first Ambulance- a bunch of bananas.

Kiwi

Kiwi is not far behind - it has the same amount of protein. In addition, it has unique enzymes that help digest proteins, no matter where they come from (meat, fish or milk). This doubles the value of kiwi - not just as a source of protein.

additional information

It is worth paying attention to figs. Not bad in this sense and coconuts. The nectarine is also very popular. This fruit of Chinese origin is much sweeter than peach, although similar to it.

It is worth paying attention to any dried fruits: in all of them, the protein content is at a decent level. You can safely enjoy not only dried apricots, but also prunes.

What foods contain protein? actual question when getting rid of extra pounds and when typing muscle mass. The use of the right protein foods will help give the figure the necessary harmony, and the body with a sporty relief.

The human body all the time needs to restore muscle tissues and internal organs cells whose cells age, are injured by foreign microorganisms or as a result of physical exertion, shock, falls, and therefore need to be replaced.

An important role in this is played by proteins and the amino acids they contain: cystine, cysteine ​​and methionine, which are involved in the synthesis of collagen, a trace element that maintains healthy skin, nails and hair.

Proteins also influence hormonal background, normalizing insulin levels and preventing metabolic disorders, excess weight, diabetes and early aging.

Note! Protein is quite often confused with protein, considering them synonyms; but in fact this is not entirely true: its meaning implies one of the types of protein, and not the protein itself.

In general, there are two types of protein: simple and complex. Complex proteins form the following solid structures in epithelial (outer), bone and connective tissues, providing their density, elasticity and low damage:

• collagen- protein of the skin, bones, cartilage, joints (food products with it: turkey, beef, gelatin; salmon, chum salmon, pink salmon, fish fat, salmon; seafood: kelp and other algae);
• keratin- makes up the stratum corneum - nails, hair (formed by combining lean meat With sour fruits(for example, lemon); found in milk, fish);
• elastin- provides elasticity of the walls blood vessels, tendons (unlike collagen, it is present mainly in milk and marine products, in plant foods: buckwheat, oatmeal and millet porridge, apricots, carrots, pumpkins, avocados, cabbage, sea buckthorn, gooseberries, currants, walnuts and almond nuts, grape seeds).

A simple plant protein is gluten. They are rich in wheat products, gluten is the basis of their gluten. This protein is characterized not only positive influence on the body, quite often it causes allergies in adults and children.

What foods contain protein

AT balanced diet it is necessary to obtain proteins from all types of foods rich in them with a high percentage digestibility, namely:

• meat: all dietary meats (90%), eggs (97 - 100%);
• fish (90%);
• dairy (95 - 100%);
• vegetable: legumes and cereals (70 - 80%).

It's important to know! AT separate meals foods that contain a large amount of protein should be consumed separately from each other, because different types proteins require the simultaneous production of various enzymes by the digestive glands.

Not all proteins are digested at the same rate, and some may be retained in digestive system causing fermentation and indigestion.

Animal products as the main source of protein

According to the results of studies conducted by nutritionists, a person needs to eat from 100 to 200 g of meat per day, 100-400 g of cottage cheese and 2-3 eggs per day to cover daily allowance squirrel. Also, according to WHO recommendations, you need to eat at least 200-300 g of freshly cooked fish per week - then the body will not feel a lack of amino acids that cannot be synthesized by it.

What animal products contain protein (from 15 to 30 or more g of protein per 100 g):

• Soy meat (35 g).
• Hard cheeses (24–30 g).
• Tuna (20 - 25 g).
• Rabbit meat (21 g).
• Beef (20 g).
• Low-fat cottage cheese (15–18 g).

9 to 15 g of protein per 100 g:

• Fatty cottage cheese (14 g).
• Eggs (12.7 g).

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Nuts and seeds containing protein

Nuts and seeds include a complex useful substances: potassium iodide, magnesium, zinc, copper, iron, potassium, essential poly- and monounsaturated fats, as well as omega fats, necessary for strengthening the immune system, metabolism, good memory and improving mental abilities.

Interesting fact! fruit properties walnut were noticed by the ancient Assyrians: they were forbidden to be fed to slaves so that they would not develop extraordinary mental capacity.

Nuts and seeds are no less valuable in the diet of vegetarians, some types of nuts contain 2 times more protein than meat:

• cotton seeds - 34.5 g;
• rapeseed - 30.8 g;
• large-fruited pumpkin seeds - 30 g;
• plum pits - 28.5 g;
• dried watermelon seeds- 28.3 g;
• peanuts - 26.3 g;
• mustard seeds - 25.8;
• cashew - 25.7 g;
• apricot kernel - 25 g;

• pumpkin seeds - 24.5 g;
• black walnut, dried - 24 g;
• almonds - 21 g;
• hemp seeds, sunflower seeds - 20 g;
• cumin seeds - 17.8 g;
• hazelnuts - 16.1 g;
• walnut - 15.2 g;
• pine nuts - 11.6 g.

Grains and legumes that are high in protein

Plant foods such as various cereals and legumes contain a large number of protein in its composition. What are these products, discussed below:

• mung bean - 23.5 g;
• black beans - 8.9 g;
• red beans - 8.4 g.
• lentils - 7.8 g;
• white beans - 7 g;
• beans, peas - 6 g.

Of the cereals are in the lead:

• spelled - 14.7 g;
• buckwheat - 12.6 g;
• oatmeal - 12.3 g;
• millet - 11.5 g;
• barley - 10 g;
• rye grain - 9.9 g.

What vegetables contain protein

Among vegetable crops there are many that contain large amounts of protein. Among the vegetables, the following leaders can be distinguished:

• garlic - 6.5 g;
• Brussels sprouts - 4.8 g;
• broccoli - 3 g;
• cauliflower - 2.5 g;
• kohlrabi - 2.8 g;
• Jerusalem artichoke - 2.1 g;

• potatoes, sweet potatoes - 2 g;
• white cabbage - 1.8 g;
• turnip, zucchini, beets, burdock root - 1.5 g;
• onion - 1.4 g;
• sweet pepper - 1.3 g.

Other foods rich in protein

Many other foods are also rich in protein. Do not forget about greens, dried and fresh fruits, berries:

• dried apricots - 5.2 g;
• fern - 4.6 g;
• parsley - 3.7 g;
• basil - 3.2 g;
• figs - 3.1 g;
• spinach - 2.9 g;
• dill, dates - 2.5 g;
• bananas - 1.5 g;
• lettuce leaves - 1.2 g;
• black currant, kiwi - 1 g.

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Top 10 Highest Protein Foods

For athletes and those who are on a protein diet for weight loss, it is always important to know which foods contain required amount the substance in question for daily diet. Below is a table listing the top leaders.

It's important to know! An excess of protein can lead to diseases of the kidneys, liver, joint pain, gastrointestinal disorders, such as flatulence, constipation, microflora disturbance due to fermentation in the intestines caused by residual proteins not digested by the body.

The lack of proteins can provoke muscle atrophy, premature skin aging, rashes, swelling, reduced resistance to infections, osteochondrosis, rickets, dystrophy.

Protein - useful element for the body, in order to avoid a deficiency of this component, it is necessary to consume foods rich in it. However, you should not get carried away only with protein products, as their overabundance leads to negative consequences for the body.

Watch an interesting and useful video about which foods contain protein:

Here are our top 5 high protein foods:

Which ones are rich in protein, do you know? Usually the word "protein" conjures up images of meat. However, fruits and vegetables can also be good source squirrel. They have less saturated fat and more dietary fiber than animal products.

Therefore, by eating fruits and vegetables, you lower cholesterol levels and reduce the risk of developing cardiovascular diseases, diabetes and some types of cancer.

In general, foods rich in plant protein, as opposed to foods containing animal proteins, have only some of the 9 essential amino acids. In this regard, they must be supplemented to ensure a complete protein intake.

Protein Rich Foods - List of Vegetables

Soy protein. Soy is the number one source of vegetable protein. It contains a complete set of essential amino acids, therefore it is considered a complete source of protein. 100 grams of soy (mature seeds) contains 8.47 g of protein. Soy products such as tofu contain slightly less protein at 7.40 grams of protein per 100 grams of product.

Beans. Contains a large amount of protein. White beans and lentils (25.80 grams of protein per 100 grams of lentils) will provide your body with plenty of essential amino acids such as lysine and isoleucine. Pinto beans contain 22.6 grams of protein per 100 grams. In 100 grams of white beans, there are 6.70 g of protein, and in red, 5.60 g, respectively.

Broccoli. This vegetable is also high in protein. In broccoli, 34% of the dry matter is protein. Cauliflower, which is considered cousin Broccoli contains 27% protein. These are 2.82 and 1.98 grams of protein per 100 grams of product, respectively.

Spinach. Known for its nutritional value is a good source of protein (2.86 grams of protein per 100 grams of spinach). Cooked spinach is more valuable in protein than frozen or canned. Dried spinach has slightly more protein.

other vegetables. Corn and potatoes also have some protein. It must be remembered that an unpeeled potato with a skin has 2.5 times more protein than a peeled one. Sufficient quantity There is protein in the artichoke (3.27 g of protein per 100 g), although you need to spend more time cooking it.

Fruits containing protein

In general, fruits have less protein than vegetables and legumes. In melon, 11% of dry matter is protein, which is 2/3 less than in some vegetables. Fresh strawberries, respectively, about 7.5%, the navel of an orange has 7.2% protein. Watermelons and bananas, respectively, have 6.4 and 5.1 percent protein. Other fruits less than 5%.

In this article, we looked at fruits and vegetables that contain protein. We hope this information was useful and interesting to you.