Do you know the vegetable sources of protein that keeps you strong from repairing muscles to boosting immunity? Proteins are one of the most important molecules that ensure the proper functioning of our cells. Proteins are made up of amino acids. The structure and function of our body depend on proteins. The regulation of the cells, tissues and organs of the body cannot occur without protein. Proteins play a role in almost every biological process and their functions are very diverse. The main functions of proteins in the body are to build, strengthen, repair and replace tissues. The body needs protein in order for muscle tissue to renew and develop itself. Protein is the building block of our body and the main material of the compound involved in many defense mechanisms. Therefore, nutrition deficient in protein negatively affects the immune system. If you want to consume quality proteins, take care to add foods such as eggs, meat, fish, cheese, milk-yogurt, legumes to your diet.
High-protein plant foods
Think you can only get protein from animal foods? If your answer is yes, let’s say right away that you can also get protein from plant sources.
Plants are as alive as animals in terms of cellular structure, so they have protein content. Legumes, in particular, are a rich plant source of protein.
Chickpeas
Chickpeas are very rich in protein and fiber. In addition, chickpeas contain protein and fiber, as well as iron, zinc, vitamins and minerals.
Quinoa
Good and quality protein is a protein that contains all essential amino acids and is 100% usable in the body. All animal proteins fall into this group, and quinoa is one of the few plant foods in this group. It is known to contain higher quality and higher protein compared to grains such as rice and wheat.
Almond
Almonds, in addition to containing a high amount of protein, are also very rich in vitamin C. This positively affects the health of your skin and hair. In addition, almonds provide 61% of the daily recommended magnesium intake; this can help reduce sugar cravings, soothe cramps related to Premenstrual Syndrome – PMS, improve bone health, and relieve muscle pain and spasms.
Chia Seeds
Chia seeds contain high amounts of fiber and protein. It also contains carbohydrates, but because it is high in fiber, it mixes slowly into the blood. Thus, a feeling of saturation occurs and allows you to stay full for a long time.
Pumpkin Seeds
A handful of pumpkin seeds contains approximately 5 grams of protein and this amount constitutes 10% of the daily protein requirement. Like other high protein foods, pumpkin seeds can keep you full for a long time. Pumpkin seeds are a storehouse of fiber and minerals and magnesium. It is a mineral that relaxes the muscles and helps to open the air waves.
Potatoes
Another hidden protein source is potatoes. A medium-sized potato contains 4 g of protein, along with about 20% of your daily potassium intake.
Broccoli
Broccoli is not only a great source of fiber, but also an astonishing vegetable with its protein content. Half a cup of cooked broccoli per serving contains about 2 g of protein.
Avocado
Athletes and people interested in fitness are well-known for avocados, which are especially rich in fat and protein. It helps to regenerate body tissues and skin.
Doc. Dr. Halit Yerebakan
