Is there protein in fruits and vegetables. Foods rich in protein. Top of the best

Meat slices should not be the only protein-rich item on your plate. Find out which vegetables provide what you need increased content squirrel.

No, it's not about sprinkling protein powder on greens or tossing legumes into a double-action protein shake. Believe it or not, there are vegetables that can be quite independent part high-protein dish, and not just because they are paired with a medium rare steak or grilled chicken.

We have prepared a list of eight vegetables that provide largest income protein into your body.

Significantly richer in protein than any other bean, cooked soybeans contain about 14 g of protein per 100 g - the amount found in 75 g chicken meat. Moreover, soybeans are one of only two complete vegetable proteins(the second of them is a quinoa).

A serving of soybeans contains 17 g of carbohydrates and 15 g of fat, 58 percent of which are essential fatty acids. insoluble fiber in soybeans promote healthy digestion, and unsaturated fats impede development cardiovascular disease.

It is possible that high-protein edamame pods have periodically ended up on your plate or, according to at least, they were served along with a sushi set in your favorite Japanese restaurant. But even if you didn't initially believe they were high in protein, don't let the small size fool you - these little pods pack a big punch of protein.

Edamame - soybeans harvested before full ripeness, boiled or steamed - contains 11 g of protein per 100 g. Add this to your main protein meal and you'll be on your way to the recommended 30g of protein per meal.

From beans to peas, any bean is a great source vegetable protein. When it comes to legumes, lentils are one of the leaders. It has about 9g of protein when cooked per 100g, and at 230 calories per serving, it's great for those watching their calorie intake.

Lentils are also an excellent source of fiber and are high in vitamins and minerals, folic acid, thiamine, phosphorus, and iron. Lentils can be added to salads, soups, or even baked with meat-free protein pies.

Strive to consume large quantity protein without extra fat? Try a green vegetable that looks like a miniature tree! Although broccoli is often thought of simply as a side dish for beef or chicken, 100 grams of chopped broccoli alone contains 1.3 grams of protein. And unlike regular animal protein, 100g of green buds also provides 100 percent of your daily vitamin C and K requirements.

Broccoli is also an excellent source of folic acid, another important vitamin, which has been shown to reduce the risk of certain types of cancer.

100 grams of peas contain just over 4 grams of protein. It also acts as a source of vitamin A, C, thiamine, phosphorus and iron. In addition, significant amounts of vitamins and folic acid contained in peas help reduce the risk of heart disease.

A serving of peas also contains 5.5 g of fiber. Add these green babies to a salad, serve them with chicken breast or add to a hearty Primavera pasta on a high carb day.

If you have ever prepared for sports competitions, you are probably already familiar with the possibilities of asparagus. In fact, these thin, green spears must have been a frequent guest on your plate. In addition to useful diuretic properties - goodbye, fluid retention in the body and long live weight loss! - asparagus is considered an extremely protein-rich representative flora. In total, 100 g of shoots contain 2.4 g of protein.

Asparagus is also the number one source of vitamin K, as well as potassium and antioxidants.

After making a delicious pumpkin pie, you may be wondering what to do with the seeds. Toasted pumpkin seeds make a good alternative to chips, but did you know that 100g of seeds provides over 16g of protein, more than half the amount found in eggs?

Besides the fact that pumpkin seeds are a real plant-protein bomb, diets with their increased consumption provide more low risk cancer of the stomach, breast, lung and colon. Pumpkin seeds are also rich in antioxidants that help reduce oxidative stress and inflammation.

Are you suffering from insomnia? Then take note that the L-tryptophan contained in pumpkin seeds effectively improves sleep.

Sauteed in butter with a mixed vegetable, garnishing a turkey cheese sandwich, or adding a mouthwatering crunch to salads, mung beans are a great choice additional source vegetable protein.

100 g of boiled mung beans contain 1.3 g of protein, as well as a number of other nutrients, such as lecithin, which lowers cholesterol, and zinc, a mineral that plays important role in optimizing physical performance.

Protein is an organic substance necessary for life. human body. What should people do who, for one reason or another, do not eat meat, in which maximum amount squirrel? Way out: vegetables containing protein. Let's consider this topic in a little more detail.

Protein in vegetables: benefits for the body

According to the SanPiN (sanitary and epidemiological rules and regulations) of Russia, the average daily protein requirement for an adult is 75 g. This is the amount that should be contained in the daily diet.

By consuming protein from vegetables, we get substances indispensable for the body without overloading it with extra calories. This moment is important for those who adhere to any diet in order to lose weight. After a few weeks of regular consumption of vegetables, the body begins to get rid of extra pounds.

Remember that only those diets that are optimally balanced in terms of nutrients and vitamins are safe for health.

Thus, to get perfect figure it is not necessary to follow strict diet. It is enough to redistribute the sources of protein: take the main share (about 60%) from vegetables, and 40% from meat and dairy products.

What vegetables contain protein: comparative characteristics

Not all vegetables equally have a sufficient presence of protein that is so necessary for humans. Let's compare its quantitative content in 100 g of different vegetable crops: legumes, lettuces, bulbs, etc.

Let's present the list in descending order of the amount of protein:

soy - almost 35 g;
peas - 23 g;
beans - 21 g;
garlic - about 7 g;
dried apricots - 5 g;
parsley - about 3 g;
spinach - almost 3 g;
potatoes - 2 g;
white cabbage - about 2 g.

This is far from full list, but even it gives a visual representation of the protein content in vegetables.

What vegetables have a lot of protein and what else are they useful for?

Almost all legumes, in particular, peas, belong to the champions in terms of the amount of protein. In addition, it contains antioxidants that inhibit oxidative processes in the body, and a balanced complex of vitamins and microelements.

If you thought lose weight, then it’s worth starting the changes with your diet. You must learn to eat right. Within a few weeks, if you ate only healthy food, you will notice a surge of energy, a charge of vivacity, and most importantly, you will begin to rapidly lose kilograms.

Check out the list of products from high protein that will help you add more energy, make your health stronger and your thoughts clearer!

Peas
It will not only complement many dishes with its taste, but also give you the largest number the desired protein. It is in the peas that the highest content of this component of all available products.
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Spinach
This vegetable also contains great amount vitamins, minerals and antioxidants. Extremely helpful!
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Cabbage
Universal product! Can be made from cabbage delicious salad, casserole, add to soup and even add to a vegetable smoothie!
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Broccoli
It contains not only the desired protein, but also essential fiber, antioxidants and minerals. Add broccoli to salads, soups, or just eat boiled, don't forget to sprinkle with lemon juice.
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sprouts
You have no idea how much you need this product. Add sprouts (beans, soybeans) to salads, add them to sandwiches and soups. You will be very pleased with the result!
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Mushrooms
How much can you cook with mushrooms. Most delicious soups, grilled dishes, sauces, salads, casseroles, scrambled eggs. Any mushrooms contain a huge amount of protein!
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Brussels sprouts
It contains not only a large amount of protein, but also fibers, which are very effective in promoting weight loss. baked in olive oil With sea salt, she acquires excellent taste!
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Artichoke
This vegetable not only has a wonderful taste, it also has healing properties(reduces blood cholesterol levels, treats allergies, liver diseases, even strengthens hair).
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Asparagus
This beautiful vegetable will fill your body protein and also help him with detoxification. Asparagus contains a lot of fiber, which will quickly saturate the stomach and destroy the feeling of hunger!

Protein is one of the main building blocks for our body. When most people hear the word protein, they immediately think of eggs, cheese, and beef. But did you know that all whole foods contain protein? There is a lot of it both in the bananas that you eat in the morning and in the salads that you cook for dinner. As you can see, protein is very easy to find and our body can easily absorb it.

AT herbal products practically does not contain cholesterol, but they contain a lot of fiber. All animal products are generally devoid of fiber, and excessive consumption of them leads to leaching of calcium from the bones, a decrease in oxygen levels in the blood, and also negatively affects the digestive and lymphatic systems.

Since, as already mentioned, almost all food contains protein, you have many options to make your diet balanced and eat enough of it for your body. I present to you ten nutritious foods, which contain protein and have many health benefits. You may be surprised to see some of the vegetables and nuts on this list.

1. Pumpkin seeds

pumpkin is a favorite autumn product for many people. When you are in last time cooked something from a pumpkin, what did you do with the seeds? Did you know that pumpkin seeds are one-third protein? In 28.5 g it contains 9.5 grams. And this is 2 grams more than in beef. High content The protein and loads of nutrients make pumpkin seeds a great addition to any salad or appetizer.

What are the benefits of these seeds?

Tryptophan helps fight depression.
Glutamate helps relieve anxiety and related disorders.
Zinc boosts immune function and fight osteoporosis.
Phytosterols lower cholesterol levels. May be effective in cancer prevention.

also in pumpkin seeds a lot of manganese, phosphorus, copper, vitamin K, E and B vitamins (thiamine, riboflavin, niacin, pantothenic acid, pyridoxine), potassium, calcium, iron, magnesium, zinc, selenium, and much more.

2. Asparagus

Fried asparagus with balsamic vinegar is one of the favorite dishes of vegetarian food fans. Eight stems of this plant contain 3.08 g of protein, which is quite a lot considering its size.

Benefit for health:

Vitamin K prevents osteoporosis and osteoarthritis. Asparagus is one of the main vegetable sources this vitamin.
Vitamin A and folic acid have anti-aging, anti-inflammatory properties, promote heart health, help in the prevention of birth defects.
Diuretic asparagus reduces water retention in the body.
Aphrodisiac.

Asparagus is a good source of potassium, glutathione, vitamin C, and antioxidants.

3. Cauliflower

For many years, I wasn't a big fan of cauliflower. I mean, what can be useful in this colorless vegetable. But once I started researching the health benefits of cauliflower and all members of this cruciferous plant family, I gave this vegetable its due respect. One cooked cup of this plant contains 2.28 grams of protein, as well as enough nutrients to help reduce the risk of cardiovascular disease and cancer.

Benefit for health:

Carotenoids - beta-carotene and phytonutrients - include ferulic, caffeic and cinnamic acid. These nutrients help protect the body from free radical damage.
Sulforaphane is a promising anti-cancer agent.
Omega 3 fatty acid reduce inflammatory processes.

Cauliflower is also a good source of vitamin C, manganese, glucosinolates, vitamins B1, B2, B3, B5, B6, B9, phosphorus and potassium, indole-3-carbinol (fights the first signs of cancer).

4. Peanuts

For those who grew up in America, there is nothing surprising about peanut butter sandwiches, but even the inhabitants of the States do not fully understand the full benefits of this snack. Approximately 28 roasted dry beans without salt contain 6.71 g of protein.

Benefit for health:

Coenzyme Q10 - protects the heart in conditions low content oxygen in the air.
Resveratrol - improves blood flow in the brain and reduces the level of cholesterol harmful to the body.
Nicotinic acid - Helps repair damaged cells and protects against Alzheimer's disease and other age-related cognitive problems.

Peanuts are a good source of calcium, iron, riboflavin, niacin, thiamine, pantothenic acid, vitamin B6, copper, manganese, potassium, iron, magnesium, zinc, selenium, vitamin E and antioxidants.

5. Oats

Over the years, oats have received bad reputation. It is associated with the breakfast of prisoners or schoolchildren, but in fact it is suitable food for kings. One cooked cup of oatmeal contains 6.08 grams of protein. In addition, it is an excellent source of fiber. Oats are very useful for stabilizing blood sugar levels. You can add to your breakfast from oatmeal some banana and cinnamon.

Benefit for health:

Selenium - an antioxidant - in combination with vitamin E improves immunity and improves mood, and also fights the first signs of cancer.
Fiber - promotes weight loss. Thanks to her high level you feel full for much longer.
Magnesium - helps produce energy, keeps bones strong. Relieves PMS.
Phosphorus - affects bone health, increases energy and has importance for digestion.

Also oatmeal is good source tryptophan, iron, calcium, vitamin E and group B, zinc, copper, iron, manganese.

6. Mung beans (or mung beans)

You may have seen these little beans added to stir-fry or served in fresh, but for many years they were not widely used. Most beans are excellent sources of protein and fiber, which dissolves in water. While mung beans aren't at the top of the list for the amount of protein they contain, they still make a good impression. One cup of cooked beans contains 3.16 grams of protein while being very low in calories.

Health benefits of mung beans:

Lecithin lowers blood cholesterol levels, reduces fat in the liver.
Zinc, along with proteins and other vitamins, helps to strengthen your nails.
Phytoestrogens contain many components that have a rejuvenating effect on the skin. They act as estrogen receptors, stimulate the synthesis hyaluronic acid, collagen and elastin, which are the structural components of the skin.

Also, these beans are a good source of vitamin A, C, D, E, K, folic acid, iron, potassium, calcium, phosphorus and magnesium.

7. Almond

This is a great snack to keep in mind given the amount of protein and nutrient density. Almonds can be top of the list when it comes to nutrient density, which means you'll feel full for a lot longer. 24 nuts contain 6.03 g of protein and are a great addition to any meal or snack.

Health benefits of almonds:

Phenylalanine is beneficial for the development of cognitive functions.
Nutrients keep you feeling full for longer, which helps you lose weight.
Vitamin E and magnesium are good for heart and muscle health.

Almonds are a source of calcium, phosphorus, iron, magnesium, zinc, selenium, niacin, riboflavin and folic acid.

8. Spinach

Everyone knows that spinach is special kind greenery. It has gained wide popularity and is used in the most expensive salads you can find in a restaurant. And there is a reason for this. One cup of spinach contains 5.35 g of protein. It is also high in flavonoids, which have anti-cancer properties. Spinach is good for your skin, eyes, brain and bones.

Benefit for health:

Neoxanthin and violaxanthin - anti-inflammatory effect.
Lutein and zeaxanthin - eye protection against cataracts and age-related molecular degeneration.
Vitamin K - ensures health nervous system, brain and bones.
Vitamin A - strengthens the immune system and promotes healthy skin.

Spinach is a good source of vitamin C and other antioxidants, flavonoids, beta-carotene, manganese, zinc, and selenium.

9. Broccoli

Broccoli has all the same amazing useful qualities, which is cauliflower. And this is not surprising, because both plants belong to the cruciferous family. One cup of broccoli contains 5.7 grams of protein.

Benefit for health:

Glucoraphanin - promotes skin detoxification and self-healing, rids the body of Helicobacter pylori and reduces the risk of stomach cancer.
Beta-carotene, zinc, selenium - strengthen the immune system.
Indole-3-carbinol is a powerful antioxidant that prevents the development of breast, cervical, prostate cancer, and also promotes normal functioning liver.

Broccoli also contains folic acid, vitamin C, calcium, lutein, zeaxanthin, vitamin B6.

10. Quinoa

She has the most high percent protein content. A ¼ cup of dry quinoa contains 6 grams of protein. And if you cook it with asparagus, cauliflower or broccoli, then in one serving you will have 30 grams of protein.

Benefit for health:

Magnesium - relaxes muscles and blood vessels that helps control blood pressure.
Manganese and copper - work as antioxidants and protect the body from free radicals.
Lignans - lead to a decrease in the risk of developing cardiovascular diseases, as well as some types of cancer.

Quinoa is also a good source of iron, calcium, magnesium, zinc, vitamin E, selenium, phosphorus and other elements.

What is the role of proteins in plants and which vegetables and plants are rich in proteins?

At the heart of all physiological processes occurring in a living organism, lies primarily in the exchange of proteins. In the human body, proteins account for 15-20% of the wet weight. The source of protein for humans are products of animal and vegetable origin.

Proteins make up the bulk of the cytoplasm and nucleus of plant and animal cells.. All enzymes are proteins, proteins are antibodies that provide immunity, many hormones, proteins are part of hemoglobin and blood plasma. Proteins are polymeric molecules, which include 20 different amino acids, some of which can be synthesized by the body (essential), and some must be supplied with food (essential).

The most important and most often deficient amino acids are lysine, tryptophan and methionine. Lysine in the human body is closely related to the processes of hematopoiesis, the synthesis of alkaloids. With its participation in the bones, calcium is accumulated.

Contains the most lysine in carrots, vegetable beans, spinach, cauliflower and kohlrabi.

Tryptophan is involved in the formation of hemoglobin and serum proteins necessary for the synthesis of vitamin PP. Tryptophan is found in large quantities in the protein of vegetable beans, green peas, and beets.

Methionine is necessary for the synthesis in the body of choline, adrenaline and other biologically active substances. Its deficiency leads to metabolic disorders, primarily lipids, and is the cause serious illnesses stomach and liver. Methionine is found in carrots, beets, white cabbage, cauliflower, radish, parsley.

Specific proteins are of great value Enzymes that play the role of catalysts in the process of digestion. Enzymes are stored only in fresh vegetables. In the process of drying, heat treatment and due to improper storage, enzymes are destroyed, so only fresh vegetables most beneficial to humans.

The activity of peroxidase can be used to judge the overall redox process in the body. This enzyme is present in most vegetables, cabbage, lettuce, radish, radish, and carrots are especially rich in it.

The greatest amount of amylase, accelerating the breakdown of starch found in vegetable beans, peas. Sucrose and raffinase stimulate the breakdown of disaccharides, regulate carbohydrate metabolism. Most of these enzymes are found in carrots and beets.

What vegetables have the most pectins?

Pectin substances are gelled intercellular substances, consisting of high molecular weight carbohydrates. AT digestive tract pectins are not digested and absorbed by the body, but are sorbents toxic substances help lower blood cholesterol. A large number of pectin contains parsley (root crops), sweet pepper, eggplant, watermelon, carrots.