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We all know that we should be eating more vegetables to boost health and top up our levels of the essential vitamins many of us are missing out on, but did you know that there are some vegetables which also contain a good amount of protein? Protein is essential for good health and building muscle, and it keeps us feeling full for longer so we’re less likely to snack mindlessly later in the day. We’re meant to get between 46 and 56 grams of protein every day, however, the foods often cited as having the most protein are usually meat and animal products, so if you don’t do dairy or you’re a vegetarian or vegan, these six veggies with the most protein could really help you to get more of this essential nutrient.
Half a cup of peas contains three and a half grams of protein. Peas make a great addition to healthy versions of your favorite comfort foods like pastas, stews and soups – pea soup with mint is particularly tasty and super warming for this time of year.
You can get an impressive three grams of protein from half a cup of spinach as well as a whole range of other benefits, making it clear why spinach is often called a super food. Spinach makes a great base for a salad, or can be added to smoothies; a winning combination is spinach, cucumber, kiwi, apple and seeds for a tasty green treat packed full of flavor and goodness!
The ultimate super-quick comfort food is a great source of vitamin C and filling fiber, but baked potatoes are also packed with a good amount of protein; a medium-sized potato contains three grams, and then you can top it off with your choice of healthy topping – from goat’s cheese and spinach, to a three bean chili, or canned tuna for extra protein, you can’t go wrong with a baked potato!
Not only is broccoli packed with fiber (2.6 grams in half a cup), it’s also a great source of protein, with two grams per serving. Add some broccoli to a stir fry to make the most of its natural crunchiness, or add it to a pasta bake to increase your intake of veggies.
Brussels sprouts aren’t just for Christmas, and they don’t deserve the bad reputation they have – we think the dish above looks pretty tasty in fact! What’s more, each half a cup contains two grams of protein as well as lots of potassium and vitamin K. If you need some persuading to include sprouts in your diet, try them shaved in a salad, in a mixed veggie roast with carrots, beets and mushrooms, or grilled with sweet potatoes and drizzled with sesame oil.
OK, we know that corn is technically a grain but it’s in the produce aisle - and half a cup of kernels provides two grams of filling protein. Corn makes a tasty addition to soups, stews and pastas, or can be eaten as a side dish on the cob – just make sure to season with pantry essentials like herbs and spices rather than piling on the butter!
With these protein-packed veggies, you’ll reach your daily requirement of protein in no time, however it’s important to remember that plant proteins are ‘incomplete’, in the sense that they don’t contain all the essential amino acids that other sources of protein provide. To make sure you get the different types of amino acids you need, you need to combine these veggies with whole grains such as brown rice, whole grain pasta, oatmeal, bulgur, whole rye, buckwheat, whole grain couscous and quinoa. Combining grains and protein will also keeping you feeling full for longer as a natural way to suppress appetite. But, if you feel you need extra help with this then the leading non-prescription weight loss supplement Phen Caps can help you to succeed on your weight loss journey by suppressing appetite and boosting energy levels.
Another important thing to remember if you have to rely on veggies for protein due to not eating animal products is that animal products are actually the best source of many B vitamins, including B12, essential for metabolism and the efficient functioning of your body to turn food into energy. If you may be lacking in B12 like many other Americans, then Phen Vites are perfect to boost your levels of B vitamins and other essential nutrients while also helping you to lose weight by improving your metabolism, regulating sleep and naturally suppressing appetite.
Protein is essential for good health and weight loss, but are you getting enough of this crucial nutrient? Let us know by commenting below.