For muscle growth: These plant foods contain a particularly large amount of proteins

Not just for vegetarians: some of the most important vegetable protein sources

According to health experts, a protein-rich diet can help you lose weight. Vegetable protein is ideal because, according to scientific studies, it is considerably healthier than animal protein. But which plant foods are really good sources of protein? We give a small overview.

Not only meat and fish are high in protein

Meat and fish are often considered to be the best sources of protein, but numerous plant-based foods can also provide a natural protein supply. The latter are recommended anyway for health reasons. After all, you can live longer with vegetable proteins, as researchers have found. Some foods are particularly high in protein and are therefore not only suitable for the menu of vegans and vegetarians.

High-fiber lenses

Among other things, lenses should be emphasized. These healthy legumes are real protein powerhouses.

When cooked, they contain around nine grams of protein per 100 grams.

In addition, there is a lot of fiber in the legumes, which contribute to a long feeling of satiety and also stimulate digestion.

Delicious vegetarian lentil recipes abound: be it soups, salads or exotic curries.

Delicious winter vegetables

There is also a lot of protein in kale (100 grams contain a little over four grams of protein). The vitamin-rich winter vegetables are also rich in folic acid, iron and calcium.

Although kale is mostly cooked with sausage, bacon or smoked pork, especially in northern Germany, the cabbage is not only hearty, but also easy and tasty to prepare. For example in the form of a bright green kale sauce or as an exotic side dish.

However, caution is advisable for people who take blood thinners such as Marcurmar because kale contains high amounts of vitamin K, which promotes blood clotting and thus counteracts the medicines.

With larger amounts (from 200 grams), the dosage of the medication would have to be adjusted accordingly in advance in order to avoid possible life-threatening complications. This applies to all blood thinners based on so-called phenprocoumone.

Quinoa and mushrooms

Another high protein food is quinoa. The healthy Andean cereal contains around 14 grams of protein per 100 g.

And it is rich in important minerals such as magnesium, iron, potassium and calcium.

Quinoa is often used for muesli or smoothies, but it can also be used to refine salads or pan dishes.

Mushrooms like mushrooms are also full of proteins (around three grams of protein per 100 grams). They are also low in calories and contain essential amino acids, vitamins K, D, E and B, niacin, and the minerals potassium, iron and zinc.

Pumpkin seeds and corn

Pumpkin seeds are also recommended protein suppliers (19 grams of protein per 100 grams).

Pumpkin seeds also contain valuable ingredients such as B and E vitamins and magnesium.

Pumpkin seeds taste pure, in the morning cereal or in salads and casseroles.

According to nutrition experts, corn contains about nine grams of protein per 100 grams. The fiber-rich vegetables are also full of fiber and unsaturated fatty acids.

It is best for consumers to get fresh corn on the cob, but even canned corn can still provide enough protein.

Healthy broccoli

Last but not least, broccoli is a healthy source of protein. 100 grams of vegetables contain around 2.8 grams of protein.

In addition, broccoli contains numerous secondary plant substances such as flavonoids, but also minerals such as calcium, iron, potassium and sodium.

The cruciferous plant also contains vitamin C, various B vitamins and beta carotene.

Scientific research has shown that broccoli can boost the immune system, lower blood sugar and protect against cancer. (ad)

Author and source information

Video: The Best Science-Based Diet to Build Lean Muscle ALL MEALS SHOWN! (January 2022).