783
Protein-rich foods are essential in everyone's diet. Plant-based proteins, for example, are nutrients that support our physical and mental health.
Proteins play a key role in metabolic activity, hormone secretion, muscle mass growth, and muscle and bone strength.
In fact, plant-based proteins are one of the best sources of energy for the body. They provide high performance throughout the day. In addition, vegetables with a high protein content will help diversify your diet.
However, most of us are used to eating mostly animal protein. While it is also healthy, it contains significantly more calories, fat, and other components that can lead to unwanted weight gain.
Today we want to share with you the 8 best plant-based protein foods.
Plant-based proteins: healthy foods
1. Tofu
Tofu is made from soybeans and is often called “soy cheese.” It is a healthy traditional Japanese food with a distinctive flavor and high content of essential nutrients.
The value of this product lies in the large amount of high-quality proteins. It also contributes to the growth of muscle mass.
100 g of tofu contains up to 10 g of protein and only 110 calories.
It also contains isoflavones and antioxidant compounds, which are very useful in achieving hormonal balance, which is especially important for women (during menopause, for example).
2. Quinoa
Quinoa is a very popular product in South America, especially in countries like Peru and Bolivia.
It is a “pseudo-grain” whose nutritional value provides numerous benefits for our physical and mental health.
Quinoa is low in calories but high in vitamins, minerals, and essential amino acids that boost metabolism and provide muscle strength.
Many people consider quinoa to be one of the best sources of plant-based protein. It is also loved because it provides the body with fiber, antioxidants, and other beneficial substances.
3. Legumes
Consumption of legume products is recommended to improve athletic performance, increase endurance, and build muscle mass.
In addition, thanks to their dietary fiber content, legumes regulate the bacterial microflora of the intestine and promote its activity.
The ability to saturate for a long time makes legumes an indispensable product for those who want to lose weight.
Finally, legumes have a low glycemic index, are low in calories, and help prevent metabolic disorders.
Of particular note are the benefits:
- lentil;
- bean;
- peas.
4. Watercress salad
100 g of watercress can provide your body with 3 g of protein, as well as fiber, antioxidants, and other beneficial substances that ensure good health.
Watercress gives a boost of energy, and with regular consumption strengthens the health of joints, muscles, and bones.
5. Wild asparagus
In addition to its protein content, asparagus is known for its diuretic and cleansing effects.
It contains an amino acid called asparagine, which helps build muscle and balance the nervous system.
This product also improves the secretion of insulin, which is necessary for converting sugar into energy.
6. Spinach
100 g of spinach contains 5 to 7 g of protein, which, together with fiber and minerals, increases muscle strength and physical performance.
7. Broccoli
By adding this vegetable to your diet, you are making an excellent choice, because this way you satisfy your body's needs for protein, dietary fiber, and minerals.
100 g of broccoli contains 2-3 g of protein, which is 5% of the recommended daily intake for men and 6% for women.
8. Leaf salad
You have probably heard more than once about the benefits of green lettuce (it is used for both culinary and medicinal purposes).
This product also contains protein, but in small amounts. However, regular consumption of lettuce allows you to meet the body's needs for it.
Leaf lettuce is rich in fiber, antioxidants, and vitamins that protect against the effects of free radicals and other harmful external agents.
As you can see, quite a few foods contain plant protein. Include them in your diet and try to consume them more often than animal proteins. Take a step towards health!
