Proteins make up half of the cell’s mass, they are biomolecules, containing one or more chains of amino acids and linked together by peptide bonds. Changing the order of different amino acids results in different proteins. There are proteins that last for a few minutes, but there are also proteins that last for many years and will degrade over time, then regenerate when circulating. And the human body needs to be supplemented with protein by the foods we eat every day. So, let’s immediately refer to the 10 vegetables with the most protein in the article below to add to your meals right away!
The role of protein in human health
Protein is very important for health. Detail:
Proteins play a role in cell structure and cell shape maintenance and are involved in many internal cell activities.
Proteins are part of the cell nucleus and are responsible for the maintenance and growth of tissues.
– Thanks to protein, biochemical reactions as well as metabolic processes take place smoothly.
Transport oxygen and nutrients in the body.
– Provides energy to the body.
White blood cells have a protective function in the body. Meanwhile, the main component of white blood cells is proteins, so it can be said that proteins contribute to protecting the body from harmful agents. If protein synthesis is impaired, the immune system is weakened and therefore the body is more susceptible to disease.
Protein also works to balance pH levels in the body.
Proteins of animal origin are complete proteins. Plant-based proteins are incomplete proteins. Each of us needs to understand to provide a balance of these two proteins to the body to ensure balanced and healthy development.
On average, each adult needs to provide about 48 to 108g of protein/day. Providing too much or too little protein can have adverse effects on health.
If the body is deficient in protein, it can lead to muscle weakness, weight loss, weakened immune system, menstrual disorders in women, body edema, difficulty sleeping, psychological changes, etc.
In case the body is provided with too much protein, it can cause overweight and obesity and increase the risk of many diseases such as gout, bone, and joint diseases, vitamin D, calcium deficiency,…
The vegetables with the most protein that you should add to your meals
Protein is not only found in animal meat, but also in many vegetables and fruits. Here are the vegetables with the most protein that you should give your body:
Peas
Not only contain a lot of protein, but peas are also a source of fiber and vitamins that are very good for the body. On average, one cup of peas contains about 8.6 grams of protein. Therefore, you can add this bean to your daily menu to provide protein to the body.
Spinach
One of the vegetables with the most protein on the list is spinach. When you eat one cup of spinach, you can consume up to 5.2 grams of protein.
Not only that, but this vegetable can also provide the body with a variety of vitamins such as vitamin A, vitamin C, vitamin K,… which bring many health benefits to the body such as strengthening the immune system, and good for vision. and help the blood circulation process take place more smoothly.
Watercress
This type of cabbage contains quite high protein content. Besides, watercress also contains many B vitamins, vitamin A, vitamin C, calcium, manganese, and potassium, very good for health. Moreover, some other compounds in this vegetable also have the effect of contributing to the prevention of cancer. The best way to get the most out of watercress protein is to make a salad or smoothie.
See more: 10 health benefits of adding vegetables to your daily meal
Artichoke
This is a food with a rich flavor, is easy to eat, and has high nutritional value. On average, 1 cup of artichoke provides 4.8 grams of protein. Therefore, it is also ranked among the vegetables with the most protein. In addition to protein, artichokes are also high in fiber and contain many other nutrients.
Kale
Among the protein-rich vegetables, kale is indispensable. One cup of kale contains about 3.5 grams of protein. This cabbage has long been known to be a very healthy vegetable. Kale contains many antioxidants and many vitamins as well as many other necessary nutrients to help the body stay healthy, and contribute to the prevention of a number of chronic diseases such as diabetes and some cancers, etc. You can prepare kale in many ways, such as making a salad or cooking it with meat, etc.
Sweet corn
This is a familiar dish for many people and it is also a portion of healthy food that contains many nutrients. In particular, it is also on the list of vegetables with the most protein.
Typically, one cup of sweet corn has 4.7 grams of protein. You can process corn in many ways such as boiling, cooking soup, pressing, and cooking into corn milk, …
Asparagus
Recently, this vegetable has been very familiar to us, and especially asparagus is also among the high-protein vegetables. An average cup of asparagus has about 4.3 grams of protein. Asparagus is recommended to be added to the daily diet not only because of its rich protein content but also because it is a good source of vitamin A and folate, which is good for vision, cell growth, and healthy skin.
Mushroom
Unexpectedly, mushrooms are also one of the vegetables with the most protein that you should add to your body.
If you consume one cup of mushrooms, you have provided your body with about 4 grams of protein. On the other hand, mushrooms also provide a variety of vitamins such as vitamin B and vitamin D that provide many health benefits.
These are the vegetables with the most protein. Hopefully, after reading this article, you will understand more about their benefits so that you can regularly add them to each of your meals.
