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30 Plant-Based Sources of Protein

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… Rina - April 5, 2020
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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