Protein in vegetables: a table of products and consumption standards

Nutrition is a very important part of people's daily lives. But in order to get maximum benefit and minimum harm even from vegetables, one must thoroughly know their composition.It is especially important to know how much protein is in vegetables: their ability to replace meat and fish depends on this indicator.

Among leguminous crops, soy beans contain the most protein. After cooking, about 28 grams of protein is contained in a regular glass of product. For comparison: exactly the same amount of it is present in 150 grams of selected chicken. And what is important, in soy is not a simple protein, but includes all known amino acids. There is only one more plant with the same properties - it is quinoa.

It should be borne in mind that in a standard portion of soy there are 15 grams of fat and 17 grams of carbohydrates. In the second place in the table, too, are ... soybeans, only already bearing a different name - Edamame. This name is assigned to the immature fruits of soybeans, which are actively used in Japanese restaurants as a side dish for sushi. One serving will provide the consumer with 22 grams of protein. Therefore, you can recruit 30 grams recommended by nutritionists for each meal without any problems.

On the third line of the list of vegetables with high protein content is lentils. One portion of the product allows you to get 18 grams of protein and 230 kcal. Therefore, those in dire need of weight loss can eat it without fear, especially since lentils supply the body:

• phosphorus;
• folic acid;
• iron;
• thiamine.

Apply this plant can be in salads, and in the form of vegetarian cutlets. If this extreme option does not suit you, you can put lentils in soups. One should not, however, think that all cultures containing a lot of protein are only legumes. It is useful to pay attention to broccoli, 1 cup of which contains 2.6 grams of protein. Also, this portion will help close the daily need for ascorbic acid and vitamin K.

Using broccoli in the process of losing weight is especially beneficial because this plant supplies the body with folic acid. And it already reduces the likelihood of malignant degeneration of various cells. Reducing the risk of cancer is useful, we note, not only for actively losing weight. But you can use along with broccoli and green peas. A cup of this product contains from 8.6 to 9 grams of protein.

In the pea there is also quite a lot:

• gland;
• vitamin A;
• phosphorus;
• ascorbic acid;
• B vitamins.

Pumpkin seeds are certainly among the richest in protein products. After roasting for 100 grams of sunflower seeds there will be about 15 grams of protein components. This is almost the same as in 2 eggs. Importantly, pumpkin seeds are useful for the prevention of certain types of cancer, and the suppression of oxidative processes with antioxidants helps prevent many other diseases.

You can eat bean sprouts for weight loss. In a cup of sprouts after heat treatment, 2.5 g of protein is present, as well as many nutrients. Thanks to lecithin, the concentration of cholesterol in the blood decreases. This helps to achieve the most important goals of a wellness diet - to prevent the development of atherosclerosis and heart disorders.

After reviewing the amount of protein in various vegetables, it is logical to ask the question: “What benefits will it bring to health? ". Often the statement about protein as a building material for the body is not quite accurate. Of these substances, not only hard tissues are “built”, but also:

• blood cells;
• bones;
• hormones;
• various enzymes;
• chromosomes.

If the protein intake is below normal, the quality of the musculoskeletal system is constantly deteriorating, the effectiveness of immunity is reduced, the ability of cells to maintain a normal configuration is weakened. Not everyone also knows that without proteins:

• disrupted movement of oxygen and carbohydrates, vitamins and medicines in the body;
• vision quality decreases;
• slower blood coagulation with various injuries;
• inhibition of carbon dioxide from the body is inhibited;
• increases the likelihood of disorders of the nervous system.

So, protein food is very healthy, and vegetables are an important part of it. The minimum allowable entry in 1 meal, according to nutritionists, is 30 grams, while the minimum daily intake should be from 45 grams. Women, in order to more accurately assess the need, need to multiply the number of kilograms by 1-1.2 grams of protein. For men, the coefficient is already 1.5 grams. Important: for those who regularly go in for sports or perform heavy physical work, the norm increases to 2 grams per 1 kg of body weight.

According to professionals, approximately 40% of protein needs should be replenished by plant foods. This will, along with meeting the needs of the body, eliminate the overloading of the gastrointestinal tract with meat, fish and poultry. Mushrooms, berries and fruits almost do not give such an opportunity. Because vegetables have a special role in nutrition, even if people live where they can eat fresh fruit all year round.

In addition, getting proteins along with vegetables, people do not just prevent the feeling of heaviness in the stomach. This eliminates overeating. And it is capable - imperceptibly and gradually - to undermine health, provoke chronic diseases.

In the next video you will find TOP-10 vegetable products rich in proteins (proteins).