Besides protein from eggs, meat, cheese, you should also supplement protein from plant sources. Let’s discover which are they as follows:
For your information, each 30g of pumpkin seeds contain about 9.35 grams of protein, more than the same amount of beef. High protein content and the level of nutrients in pumpkin seeds makes it a ‘super food’ should be added to salads or used as snack. Pumpkin seeds are rich in:
Tryptophan: Help to treat depression.
Glutamate (needed to create GABA): anti-stress, reduce anxiety.
Zinc: Increase immune function and prevent osteoporosis.
Phytosterols: Reduce LDL cholesterol (bad cholesterol) and raise HDL (good cholesterol), prevent cancer.
Pumpkin seeds are also full of manganese, phosphorus, vitamin K, vitamin E, vitamin B, vitamin B-6 (pyridoxine), folate, potassium, calcium, iron, magnesium, zinc, selenium and more!
Asparagus contains these minerals:
Vitamin K: Asparagus is one of the abundant plant source of vitamin K which is effective in preventing osteoporosis and osteoarthritis.
Vitamin A and Folate: Anti-aging, anti-inflammatory, protect heart health, prevent birth defects.
Diuretics: Reduce water retention.
Asparagus is also a good source of potassium, glutathione, vitamin C, antioxidants (glumatic acid, glycine and cysteine).
30g of roasted peanuts has about 6.7 grams of protein. Peanuts contain:
Co-Enzyme Q10: Protect the heart during times of low oxygen.
Resveratrol: improve blood flow in the brain and reduce LDL cholesterol.
Niacin: Help recover damaged cells, protect against Alzheimer’s disease and cognitive problems due to age.
Moreover, peanut is a source of calcium, iron, riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, folate, manganese, potassium, calcium, magnesium, zinc, selenium, vitamin E as well as antioxidants.
A cup of cooked cauliflower contains more than 2 grams of protein and lots of other nutrients effective in reducing the risk of cancer and cardiovascular diseases.
Carotenoids (beta-carotene and phytonutrients): Including kaempferol, ferulic acid and cinnamic acid, caffeic acid. These nutrients help protect the body against free radicals.
Sulforaphane: Prevent cancer.
Omega-3 fatty acids: Reduce inflammation.
Cauliflower is also a source of vitamin C, manganese, glucosinolate (glucoraphin), vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid), phosphorus and potassium, indole-3-carbinol (anti-cancer).
Each cup of cooked oatmeal contains 6 grams of protein. It is also an excellent source of fiber to help stabilize blood sugar levels. The nutrients in oat include:
Selenium: Increase immune ability and mood as well as fighting cancer.
Magnesium: Help produce energy, maintain the strength of bones and reduce the symptoms of PMS (premenstrual syndrome).
Phosphorus: Support digestion.
In addition, oatmeal is also abundant in tryptophan, iron calcium, vitamin E, zinc, copper, iron, manganese and magnesium.
There are 24 grams of protein in a cup of quinoa grains. It is known as the king of all grains. If you combine the quinoa grains with asparagus and cauliflower, broccoli, you will have an ideal meal with 30 grams of protein or even more!
Quinoa also contains many minerals and other nutrients:
Magnesium: Help regulate blood pressure.
Manganese: Protects the body from free radicals.
Lignans: A phytonutrient helps reduce the risk of heart disease and some types of cancer.
Quinoa is also a good source of iron, calcium, potassium, zinc, vitamin E, selenium, manganese, and phosphorus.