6 High-Protein Plant Foods and Their Health Benefits

A well-balanced diet with a regular intake of high protein content is certain to play a key role in the health and well-being.

Cauliflower for Plant based Protein

But consuming too much of this essential nutrient can lead to a variety of diseases. A varied diet that includes all key nutrients is more beneficial than focusing on one single area. Plant-based protein can offer the ideal intake of nutrients and fiber.

Here are six of the foods high in plant based proteins:

1 – Almonds

Almonds are jam-packed with nutrient and protein content. The nutrient density of the almonds means these nuts will keep you feeling full for a long time. A single serving of almonds (about 22 nuts or 1 ounce) has 6.2 grams of protein and easy to add to a meal or simply eaten as a snack.

Health benefits of almonds are wide-ranging and include the ability to help with weight loss by keeping you full for that much longer, while the phenylalanine content is great for improving cognitive function. Also, the magnesium and vitamin E contained in almonds helps with muscle and heart health.

Also, almonds are a great source of folic acid, phosphorous, selenium, niacin, magnesium, zinc, iron, riboflavin, calcium, and copper.

2 – Asparagus

A single serving of asparagus (eight spears) has the ability to provide nearly 3.1 grams of protein. Other health benefits of this vegetable include a great source of antioxidants (cysteine, glycine, and glumatic acid), vitamin C, glutathione, and potassium.

A simple to prepare vegetable, the asparagus can provide a variety of health benefits like preventing osteoarthritis and osteoporosis due to the high concentration of vitamin K. Asparagus is the best plant-based choice for increasing the intake of vitamin K. This vegetable also includes folate and vitamin A to help prevent birth defects, promotes a healthy heart, offers anti-inflammatory properties, and is anti-aging.

3 – Cauliflower

A 1 cup serving of cauliflower has 2.4 grams of protein and is loaded with beneficial nutrients to help lower the risk of certain cancers and cardiovascular disease.

Other health benefits include the sulforaphane content to help fight off cancer, omega-3 fats to reduce inflammation, and carotenoids to protect against free radical damage.

Adding cauliflower or similar cruciferous vegetables to the diet offers a great source of potassium, phosphorus, B-vitamins, glucosinolates, manganese, and vitamin C.

4 – Oatmeal

Oats can provide the body with many benefits. A 1 cup serving of oatmeal (cooked) has about 6.1 grams of protein, as well as being great for stabilizing blood sugar and providing a reliable source of fiber.

Heath benefits of oats include the ability to boost the mood and immunity due to the high selenium content. The fiber content is appreciated for weight loss (keeps the stomach feeling full for longer) and ability to maintain the even blood sugar level. Strong bones and energy production benefit from the magnesium content. Also, the phosphorus content helps with improving the digestive system, boosting energy, and bone health.

Elsewhere oatmeal is appreciated for its ability to add more magnesium, copper, B-vitamins (niacin, riboflavin, and thiamin), calcium, manganese, vitamin E, zinc, and iron to the daily diet.

5 – Peanuts

Peanuts can provide a great nutritional profile. A 1 ounce service of dry roasted peanuts has about 6.2 grams of protein.

A serving of peanuts (about 28) includes beneficial properties like niacin to help with age-related cognitive issues; Resveratrol (bioflavonoid) to lower bad cholesterol and improve blood flow, and co-enzyme Q10 to assist the heart with low oxygen.

The great nutritional profile of peanuts also includes a great source of vitamin E, selenium, magnesium, zinc, pantothenic acid, riboflavin, calcium, vitamin B-6, manganese, iron, potassium, iron, thiamin, and copper.

6 – Pumpkin

Pumpkin is a protein powerhouse and can provide a variety of health benefits. A single ounce servicing of pumpkin seeds has 9.2 grams of protein. This high concentration of protein makes pumpkin seeds a perfect choice to eat as a snack or add to any salad.

Other benefits of pumpkin seeds include the variable traces of selenium, zinc, magnesium, calcium, iron, potassium, vitamin B-6, pantothenic acid, niacin, riboflavin, vitamin E, vitamin K, copper, manganese, and phosphorus.

Nutrient-rich pumpkin seeds include phytosterols to cut bad or LDL cholesterol; Zinc to fight osteoporosis and boost the immune system; Glutamate to relieve anxiety, and tryptophan to fight off depression.

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