Vegetables should be a part of every meal as they provide your body with a wide variety of essential nutrients. While green vegetables are the most recommended because they are nutrient-dense, but protein-rich vegetables should also be prioritized. This is particularly true for people who are trying to achieve their fitness goals. Protein is required for the growth of muscles, bones, blood and skin and it can also provide energy. There are a number of vegetables that can be an excellent source of protein and it is recommended that you add them in your diet. Check out some of these vegetables below.
Broccoli
One of the best vegetables to consume is broccoli because not only is it high in protein, but also low in calories and fat. It is an excellent source of antioxidants, minerals and vitamins, all of which can support your health. Broccoli comprises of Vitamin C and K, potassium, manganese, phosphorus and folate.
Peas
Another vegetable that is rich in both protein and fiber is peas. They also contain less cholesterol and fat and are high in folate, iron, zinc, magnesium, manganese, phosphorus and copper. They also comprise of phytonutrients, such as coumsestrol, which are useful for combating stomach cancer. You can add peas in salads, curries and other dishes.
Kale
If you are looking for a plant-based source of protein, kale will make the top of the list. It comprises of phenolic chemicals that have great antioxidant benefits. You can saute, steam, or boil kale to consume it on a regular basis. It also comprises of omega-3 and omega-6 fatty acids, along with Vitamin A, B6, C and K, magnesium, manganese, potassium and calcium.
Sweet corn
This might come as a surprise, but sweet corn is also categorized as a vegetable. It is high in protein, but fat content is low. As a matter of fact, it can provide about 9% of the protein you need on a daily basis. Corn also contains Vitamin B6 and C, thiamine, magnesium, phosphorus, manganese and folate. You can use corn in salads, soups and sandwiches.
Spinach
One of the leafy green vegetables that is high in nutrients is spinach. It not only comprises of protein, but amino acids as well and they make up about 30% of the calories in spinach. In fact, this vegetable is the second-richest one in terms of protein. It also provides nutrients like Vitamin A, C and K and they can help in maintaining an effective immune system, promoting healthy blood flow and protecting eyesight.
Cauliflower
Another option you can explore for getting a high quantity of protein is cauliflower. One of the best things about this vegetable is that it is adaptable and you can use it in various cuisines. It comprises of iron, Vitamins C and K, calcium, phosphorus, magnesium, manganese and potassium. It also has the glucosinolatemolecule that is said to have anti-inflammatory and anti-cancer benefits.
Adding these vegetables in your diet can provide you the protein you need for your muscles and bones to grow.
