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30 Plant-Based Sources of Protein

27. Asparagus Asparagus is a nutrient-packed vegetable. It is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium,… Rina - April 5, 2020
Asparagus. Pixabay

27. Asparagus

Asparagus is a nutrient-packed vegetable. It is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. That’s good news if you’re watching your blood sugar. It’s also a great source of copper, an essential trace mineral that aids in collagen formation, energy production and iron absorption.

Image via Freepik

Thanks to their diuretic function, they help the cleansing process by activating the functions of the liver and kidneys that eliminate the toxins.  Asparagus Can Keep Diabetes Away. It is a popular vegetable, can keep diabetes at bay by helping blood sugar levels stay under control while boosting the output of insulin, the hormone that helps the body absorb glucose, says a study. This study suggests asparagus extract exerts anti-diabetic effects.
Asparagus 1cup, 2.9g protein, 5g carbs, 2.8 fiber, 27 calories

Broccoli. Pixabay

28. Broccoli 

Broccoli is a great source of protein as well as vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.

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Cruciferous vegetables, such as broccoli and Brussels sprouts are particularly healing for arthritis conditions, as are asparagus, pak choi, cauliflower, celery cabbage, and fennel. Studies have found that eating a serving of broccoli every day could prevent and slow the spread of osteoarthritis. Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C. It also contains lutein, a carotenoid that works like beta-carotene. Lutein protects your skin from oxidative damage, which can cause your skin to become dry and wrinkled.
Broccoli 1 cup 3.7g protein, 11.2g carbs, 5.1g fiber, 55 calories

Fresh spinach. Image via Shutterstock

29. Spinach

Spinach is a leafy green flowering plant native to central and western Asia. It is a rich source of protein and it is also an excellent source of vitamin K, vitamin A, vitamin C, and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.

Spinach can be eaten alone or added to your eggs. Freepik

Low in calories and packed with the goodness of vitamins and minerals, spinach contains a high content of fiber and water, which can help facilitate weight loss. So, if you happen to maintain a healthy calorific intake, going for nutrient-dense spinach could be a really good choice. Leafy greens like spinach can help reduce inflammation. Earlier research shows nitrate in the plant has the potential to help convert “bad” fat cells, which are white, into beige cells which help to reduce obesity.
Spinach 1 cup cooked 5.3g protein, 6.8g carbs, 4.3g fiber, 41 calories

Seaweed (wakame) salad. Unsplash

30. Seaweed (wakame)

Wakame is a nutritious, edible seaweed that brings a unique taste and texture to a variety of dishes. It can add a range of vitamins and minerals to your diet for a low number of calories. It is also associated with various health benefits, including lower cholesterol levels, decreased blood pressure, enhanced weight loss and reduced blood sugar.

Image via Shutterstock

Unlike land plants such as kale and spinach, seaweed contains preformed omega-3 fatty acids DHA and EPA, so seaweed can be a reliable source of omega-3. There are several types of seaweed, and it generally comes dried or in a powder form. One common nutrient that is found across all seaweed is dietary fiber. It helps in digestion and helps in weight loss.
Seaweed (wakame) 1 cup, 5.3g protein, 6.8g carbs, 4.3g fiber, 41 calories

Where did we find this stuff? Here are our sources:

https://www.prnewswire.com/news-releases/study-finds-american-grown-pistachios-contain-melatonin-300899264.html
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=89
https://www.ncbi.nlm.nih.gov/pubmed/26268987

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