Protein is a nutrient that helps maintain and increase the muscle mass. In addition to this, we can also say that proteins are building blocks of life. Namely, all cells, tissues and organs in the human body contain these organic compounds. Knowing this, it becomes clear why they are essential in our diet.


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According to nutritionists, the daily protein intake should range from 1 to 3 g/kg body weight, depending on the person’s activity.

Unfortunately, many people do not have a sufficient protein intake through their diet. This is especially common in people who are vegetarian or vegan. However, a diet rich in protein does not necessarily mean meat. There are vegetables that are rich in this important nutrient, and can help you maintain your health and proper functioning of the organs.

10 Plant Based-Foods With High Protein Content
1. Alfalfa Sprouts – 4g prt / 100g

This vegetable contains significant amounts of protein, vitamins B, C and K, magnesium, iron, zinc, phosphorus and copper. Studies show that they have a positive effect on the cholesterol levels, and that they can help manage menopause symptoms, treat osteoporosis and reduce inflammation. Preparing salads and other dishes with fresh alfalfa sprouts is a great way to utilize the essential nutrients they contain.

2. Brussels Sprouts – 3.4g prt / 100g

Brussels sprouts are rich in vitamin K, potassium and protein. There are many delicious meals that you can prep with this vegetable, you just need to use your imagination. For instance, roasted Brussels sprouts with a dressing made out of balsamic vinegar, olive oil and black pepper is a great way to intrigue your palate.

3. Asparagus – 2.2g prt / 100g

Asparagus is an excellent source of proteins, folate, vitamins A, B and K, manganese, magnesium, copper, and phosphorus. Also, it has potent anti-cancer and anti-inflammatory properties.

The fructooligosaccharides it contains trigger the growth the good intestinal flora in the human body, and therefore, help balance optimal body weight and ease digestion.

4. Collard Greens – 3g prt / 100g

Low on calories and high in protein, collard greens are also rich in vitamin K, potassium, calcium, manganese and phenolic compounds. Also, they offer antioxidant protection, which helps protect the human organism from cancer cells.

5. Broccoli – 2.8g prt / 100g

Broccoli is a green vegetable rich in fiber and protein. Also, it contains powerful anti-cancer compounds, such as sulforaphane. To be able to exploit its health benefits, you need to consume at least once a week.

6. Watercress – 2.3g prt / 100g

This water-grown vegetable has contents rich in protein, vitamins A, B, C and K, as well as calcium, potassium and manganese. In addition, it contains phenolic compounds and shows powerful antioxidant properties, which protect the organism of cancer. You can combine it in smoothies, salads and sandwiches.

7. Lentils – 9g prt / 100g

Lentils are rich in protein, fiber, folate, copper, phosphorus, manganese, iron and B vitamins, and has a very low fat content. Going beyond the benefits of weight loss, digestion and relieving constipation problems, it also brings positive effects to proper heart functioning and good cardiovascular health, and helps regulate cholesterol, blood pressure and blood sugar levels.

8. Black Beans – 21g prt / 100g

Studies confirm that beans, especially the black ones, help maintain the health of the digestive tract, especially the intestines. Beans are rich in phytonutrients, folate, fiber, potassium and vitamin B6. In addition to the digestive system’s health, black beans help regulate the blood sugar levels, cardiovascular health, and reduce the risk of developing cancer.

9. Almonds – 21g prt / 100g

These nuts are rich in protein and vitamin E, which when combined, work wonders for the skin and hair. People who have skin and hair loss problems should include them in their everyday diet. In addition, almonds are rich in magnesium, which helps relieve menstrual pain, muscle cramps and soreness, and improves the health of the bones.

10. Peanuts – 26g prt / 100g

Don’t you just love peanut butter? Besides being the perfect comfort food when combined with bananas, peanut butter is an abundant source of proteins. You can either munch peanuts for your afternoon snack, or prepare delicious pancakes with peanut butter, bananas and chocolate chips for breakfast. This is a great way for you to boost your energy levels throughout the day!

Reference:
The 20 Highest Protein Veggies (And Other Plant-Based Foods) You Can Eat
Plant Power: The 10 Veggies With the Most Protein