Monday, September 25, 2023

High Vegan Protein Sources

Vegan Protein Sources

Today I am going to talk about high vegan protein sources. It is a misconception that there is not much protein in vegetables. Plant based protein or high protein vegan foods are much better than junk meat food(a pack of non-healthy nutrients). We will discuss 10 vegetarian protein sources in this article.

1. Peas

high vegan protein sources
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Peas are a good source of protein, healthy nutrients, and vitamins. It is easily available in the market throughout the year. Both frozen and fresh peas are full of beneficial nutrients.

There is 4 gram of protein in only half a cup of peas. Further, 11 grams of carbohydrates, 4 grams of fiber, one-fourth of total recommended vitamin A in a day and half of total recommended vitamin C. We mostly underestimate green vegetables, but these are full of vitamins.

2. Spinach

spinach high protein vegetables
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Spinach is famous for its rich amount of iron. Still, there are many other benefits, like antioxidants and healthy minerals. Like other green leaf vegetables, spinach is a vital addition to a healthy diet. Its main goal is to increase protein and beneficial nutrients. It also decreases calories and other empty carbohydrates.

There is only 1 gram of protein in one cup of raw spinach, but it shrinks when cooked, so you can use more than one cup in soup and add more protein to your meal.

3. Kale

Kale a high protein vegetables
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In a plant-based protein list, kale is another dark green vegetable with many health benefits. It is a rich source of vitamins A, K, and C. One cup of kale has 206% of DV of vitamin A, 9% of the monthly recommended amount of calcium, potassium, and 2 grams of protein.

Further, Kale helps maintain blood pressure, boost the digestive system, and fight against type 2 diabetes and cancer. All dark green leafy vegetables in high vegan protein sources are rich in antioxidants and fiber.

4. Broccoli

broccoli a high protein vegetables
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Broccoli is a healthy green vegetable rich in fiber and protein, which improve the digestive system and intestine. It keeps you full for a long time. One cup of raw broccoli contains 2.5 grams of protein, 6 grams of carbs, and only 0.3 grams of fat.

Different cooking methods like microwaving, boiling, and frying affect vegetables healthy nutrients. Still, half cup of raw or cooked broccoli contains 84 % of the daily recommended RDI.

5. Sprouts

sprouts vegan protein sources
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Sprout is a fantastic food which is famous for its nutrients. Sprouts are full of calcium, protein, fiber, vitamins, and minerals and promote good health. Sprouts have a good amount of protein; one sprout cup contains 14 grams of protein.

It is in one of the high vegan protein sources. There are different types of sprouts like Green gram, sunflower, and radish sprouts. Sprouts help to increase the immune system and clean the body. The enzymes present in sprouts make the digestive procedure easy.

6. Mushroom

mushroom vegan protein sources
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Mushroom is one of the plant based protein well known for its best taste and excellent benefits for health. Crimini mushroom is one of the best among mushrooms and famous in kitchen foods. Further, it helps to fight against cancer and weight loss.

One cup of mushroom contains 3 grams of protein, minimum calories, and plenty of vitamin B. Mushroom contains plenty of potassium that reduces excessive pressure in blood veins.

7. Asparagus

asparagus plant based protein
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Asparagus is one of the high protein vegetables, and it has fewer calories and more healthy nutrients. 100 gram cooked asparagus contains 2.2 grams of protein and a fantastic taste.

It contains vitamin K, fiber, folate and, antioxidants. Further, these antioxidants fight against stress, free radicals, reduce inflammation and blood pressure. Asparagus is the best choice for those who want to lose weight healthily. According to studies, fiber-rich vegetables are helpful to control heart diseases, blood pressure, and diabetes.

8. Sween Corn

sweet corn
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One medium-size cooked sweet corn contains 17 grams of carbohydrates, 2.5 grams fiber, 2.9 grams protein, 1.1 grams fat, and 77 grams of calories. Further, it provides vitamins A, B, C, and iron. If you want to remain young, you have to use sweet corn. It is a powerhouse of antioxidants that helps to reduce the aging effect.

Further, It helps to improve digestion, diabetes, cholesterol, vision, anemia, hair, and blood circulation. There are many ways to eat sweet corn. You can boil it for 5 to 10 minutes with additional salt and black pepper.

9. Winter Squash

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Winter squash contains a good amount of protein and many other health benefits. There are many varieties of winter squash, and two of them are Hubbard and kabocha squash. It is a famous one in high vegan protein sources.

Kabocha squash contains 1.7 grams of protein, and hubbard squash contains 2.4 grams per serving. Besides protein, it also has vitamin A, vitamin C, fiber, antioxidants, and polysaccharides. These polysaccharides help control blood sugar and antioxidants to many control heart disease.

10. Arugula Plant Based Protein

fresh arugula leaves
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Arugula is a cousin of Kale, broccoli, and cabbage. Its taste is like black pepper. You will usually find this vegetable wrap in a plastic bag in a supermarket. It contains glucosinolates, reducing the risk of lungs, breast, and other cancers. Raw arugula has an excessive amount of chlorophyll. Chlorophyll helps to reduce swelling and protect the brain. One cup of arugula contains almost 0.5 grams of protein and the total amount of vitamin K required in a day for a body.

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