We all agree on it, our body needs protein! Whether its from plant or animal origin. Protein has three important roles: An energetic role for the proper functioning of your body. A role of construction because they participate in the creation of all the living tissues of the body and the renewal of the skin, hair, nails. A functional role in the defense of the body against diseases.

Now that you know more about proteins and why they are important, here is a non-exhaustive list of vegetables that can bring you these benefits!

1- Watercress

Watercress

Watercress has many benefits for the body other than proteins such as B vitamins, calcium, potassium, vitamin A and C. It helps boost your immune system, helps digestion, boost memory and fight against certain disease. For 100 grams of watercress, you will get 3 grams of protein! In addition, watercress is very low in calories. An other reason to consume it more often . Don’t forget that when you eat food that has been cook, it will lose at least 50% of its health benefits. If you like it raw, mix it in a salad bowl with some other healthy food !

2- Broccoli

A broccoli on a plate

We all know broccoli that you can eat in so much shape! In pie, in salad, with pasta, in crudités for the aperitif. It will bring you a huge supply of vitamins A, B, C and E as well as antioxidant and trace element that will fight inflammation and stimulate the liver to help the process of detoxification. About this variety of cabbage, 100 grams of broccoli = 3 grams of protein! What are you waiting for ?

3- Aspergus

Green Aspergus

Asparagus has a very low calorie intake (20 cal for 100 grams), however they are rich in Vitamin K, B9 and antioxidants (flavonoids). Vitamins B9 are a source of Folate and therefore recommended for pregnant women (for the proper manufacture of DNA). Asparagus is also a food that helps fight inflammation and is effective against cancer (thanks to flavonoids). For 100 grams of asparagus, your proteins intake will be 2 grams plus all these other benefits!

4- Lentils

lentils
Different color Lentils

Lentils are classified in the category of dried vegetables, legumes, so they can also be described as carbohydrate. For 100 grams of lentils, you consume about 107 calories but not only that! We also count 16 grams of vegetable protein (as much as in a portion of meat), 10 grams of fiber (half of the daily needs). They are therefore an incredible source of health benefits! Low glycolic index and very rich in vegetable protein, fiber, antioxidants and minerals. Do not wait any longer to add some to your plates.

5- Beens

Cut green beens

We have something to eat, satiate and do you good! Rich in iron, phosphorus, fiber and antioxidants, they contain very little fat and are around 120 calories per 100 grams! And if you like green beans, know that they only provide 31 calories per 100 grams! As far as proteins are concerned, please count 9 grams per 100 grams of beans. So get your knives and do not waste an opportunity to fill your plates with these delicious vegetables.

6- Pea

Green pea in a wood bowl

Peas are a very complete food. Vitamin B, fiber, minerals, trace elements, protein, low in calories and easy to digest, there are only advantages to consume it regularly. 5.8 grams of protein per 100 grams. Cook them in accompaniments of other vegetables or in cold salad for the summer!

7- Brussels sprouts

Brussels sprouts

Steamed, grilled, BBQ, roasted, and even raw! They can be consumed easily and brings a large dose of protein, fiber and vitamins to your body. Brussels sprouts are also a great sources of folate, manganese Vitamin K, C, A and B6, iron, potassium, magnesium, calcium. It also helps boost the health of good intestinal bacteria. For 3 grams of protein per 100 grams consumed, do not wait more time to enjoy its benefits.

I hope that you liked today’s article, it is the last one of this week, I will see you on Monday for more health related articles! Feel free to leave a comment on the topics you would like me to cover in future articles! Wishing you a great weekend, see you soon!

+ Sources : https://www.medicalnewstoday.com/articles/318600.php – https://www.myfooddata.com/articles/vegetables-high-in-protein.php – https://www.healthline.com/health/food-nutrition/19-high-protein-vegetables#5 – https://www.mindbodygreen.com/0-15464/10-highprotein-vegetables-you-should-start-eating-today.html

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