Protein, one of the three essential nutrients along with fat and carbohydrates, is the main component of the body, including various organs, hormones, and enzymes. It supports the outside of the cell using elastin and collagen, and at the same time supports the inside of the cell through microfibres, intermediate fibers, and microtubules. is playing a role. When the protein, which plays an important role, is insufficient in the body, various abnormal symptoms such as fatigue, lethargy, decrease in immune function, and skin damage occur. Even in growing children, a continuous lack of protein intake affects normal growth and development. Proteins that play an essential role are mainly found in meat and seafood in large amounts, but vegetables are known to have a low content. However, there are many vegetables that contain high-quality protein in the form of plants. So today, let’s look at the types of vegetables that contain a lot of protein.
Vegetables high in protein
1. Broccoli
The first vegetable that is rich in protein is broccoli, which is also recognized as an excellent superfood. Broccoli contains about 5g of protein per 100g, so it has a good effect in preventing various physical symptoms caused by protein deficiency. In addition, broccoli contains a large amount of vitamin C and sulforaphane, which play an essential role in the immune system, and also has a high content of calcium, a mineral responsible for bone formation and maintenance, which helps prevent bone diseases such as osteoporosis.
2. Spinach
Spinach, which belongs to the quince family, is also one of the vegetables rich in protein, with 4.15g of protein per 100g. In addition, spinach has a high content of essential amino acids that play a role in making up protein, so it prevents muscle loss and prevents various abnormal symptoms such as fatigue and lethargy caused by protein deficiency. In addition, due to various essential nutrients such as calcium, folic acid, and vitamin A, which are abundant in spinach, when consumed regularly, various health benefits such as eye protection and bone health are obtained.
3. Parsley
Parsley is a plant belonging to the buttercup family and is a representative spice essential to Western cuisine. It contains 3.2 g of protein per 100 g, and is rich in essential nutrients such as vitamin A, vitamin C, iron, copper, and folic acid. In addition, it is rich in vitamin K, which is involved in the synthesis of proteins that make up bones, which further increases the absorption of calcium in the bones, and is known to be effective in suppressing bone loss and helping the regeneration of damaged bones.
4. Kale
Kale, which is used in various forms such as salads, wrapped vegetables, and green juice, also contains 3.11g of protein per 100g. In addition, kale has a high content of beta-carotene, a powerful antioxidant, which is effective in protecting our body from free radicals that cause various diseases and cancer. In addition, kale has a high content of essential nutrients such as lutein, calcium, and magnesium, so it can prevent the deterioration of eyesight and enhance bone density.
5. Bean Sprouts
Bean sprouts sprouted by germinating soybeans have a unique crunchy texture and are used in many dishes such as soups, vegetables, and stir-fries. It is also a food that you can enjoy without too much burden because the price is generally low. Since bean sprouts are germinated soybeans with a high content of vegetable protein, the head contains 4.64g of protein per 100g. In addition, bean sprouts contain high-quality dietary fiber, which is excellent for improving constipation and keeping the intestine healthy. Also, because of its high content of aspartic acid, which helps the rapid detoxification of alcohol, it has a good effect on relieving a hangover.
6. Asparagus
Asparagus, used as an ingredient in salads, stir-fries, or as garnish for various dishes, contains 2.08g of protein per 100g. Aspartic acid, which is contained in a large amount in the bean sprouts introduced earlier, is also 1000 times that of bean sprouts, so it is known to be very effective in relieving hangovers. And asparagus is often eaten with meat. The abundant aspartic acid in asparagus is said to be effective in increasing protein absorption by helping protein synthesis. In addition, asparagus peaks are rich in an organic compound called rutin, which lowers blood pressure and strengthens blood vessels to prevent high blood pressure.
other food
In addition to the various foods introduced above, various foods such as beet leaves, cresons, red cabbage, and Brussels sprouts also contain a lot of protein. do.
