Plant power: these are the 10 veggies with the most protein

This article was originally published by our friends at Authority Nutrition.

Protein is an essential nutrient your body uses to build and repair tissues.

Although animal foods are usually highest in protein, some plants also contain decent amounts.

Here are 10 healthy vegetables that contain a fair amount of protein.

1. Watercress

watercress-on-a-table

Watercress is a cruciferous plant that grows in water and has a high protein content.

One cup (34 grams) of chopped watercress contains 0.8 grams of protein and 100% of your RDI of vitamin K. It also has good amounts of B vitamins, calcium, manganese, potassium, vitamin A and vitamin C (1).

Moreover, watercress has been shown to offer antioxidant protection. It also contains phenolic compounds that may help prevent cancer (2, 3, 4, 5, 6).

Avoid boiling watercress in water, since this will decrease the antioxidant content. Instead, try eating raw watercress in salads, stuff it in sandwiches or blend it in smoothies (7).

Protein Content: A 1-cup (34-gram) serving of watercress contains 0.8 grams of protein, while 100 grams of watercress contains 2.3 grams. Protein accounts for 50% of its calories.

2. Alfalfa Sprouts

alfalfa-sprouts-in-bowl

Alfalfa sprouts are very low in calories, but rich in nutrients.

One cup (33 grams) of alfalfa sprouts provides 1.3 grams of protein. This vegetable also has decent amounts of folate, B vitamins, iron, magnesium, phosphorus, zinc, copper, and vitamins K and C (8).

A couple of studies performed in animals demonstrated that alfalfa sprouts can reduce cholesterol levels. This was thought to be due to their high content of saponins, a group of compounds that can lower cholesterol (9, 10).

One study treated 15 people who had high blood lipid levels with 40 grams of alfalfa seeds, three times daily, for eight weeks. These people had a 17% reduction in total cholesterol and an 18% reduction in “bad” LDL cholesterol (11).

Alfalfa sprouts have also been shown to decrease inflammation, reduce symptoms of menopause and help treat and prevent osteoporosis (12, 13, 14, 15).

Protein Content: A 1-cup (33-gram) serving of alfalfa sprouts contains 1.3 grams of protein, while 100 grams of alfalfa sprouts contains 4 grams. Protein accounts for 42% of its calories.

3. Spinach

white-bowl-with-fresh-spinach-leaves

Spinach is one of the most nutrient-dense leafy green vegetables you can eat.

Protein accounts for 30% of its calories and it contains all the essential amino acids. A 1-cup (30-gram) serving provides 1 gram of protein and 181% of the RDI for vitamin K (16).

It also contains high amounts of folate, manganese, magnesium, iron, potassium, calcium, vitamin A and vitamin C (16).

Besides its high protein content, spinach contains plant compounds that can increase antioxidant defense and reduce inflammation (17).

In one study, 20 athletes who took spinach supplements for 14 days experienced reduced oxidative stress and muscle damage (18).

Another study gave nitrate-rich spinach to healthy participants and measured its effects on their levels of nitric oxide, a signaling molecule normally used in the body to widen the blood vessels.

The study also measured endothelial function and blood pressure. Nitrate-rich spinach was found to increase nitric oxide, improve endothelial function and lower blood pressure, all of which can improve heart health (19).

Lastly, regularly consuming spinach has been linked to as much as a 44% lower risk of breast cancer (20).

Protein Content: A 1-cup (30-gram) serving of raw spinach contains 0.9 grams of protein, while 100 grams of spinach contains 2.9 grams. Protein accounts for 30% of the calories in spinach.

4. Chinese Cabbage or Bok Choy

bok-choy-on-wooden-table

Chinese cabbage, also known as bok choy, is a good source of vegetable protein.

One cup (70 grams) of Chinese cabbage contains 1 gram of protein. It’s also an excellent source of folate, calcium, potassium, manganese, iron and vitamins A, C and K (21).

A number of cell studies showed that Chinese cabbage is rich in compounds with antioxidant activity. Its outer leaves appear to contain the most antioxidants. Plus, it has been shown to have anti-inflammatory properties (22, 23, 24).

It seems like some studies agree that high intakes of Brassica vegetables, like Chinese cabbage, can decrease the risk of prostate cancer (25).

Additionally, an animal study showed that taking supplements of Chinese cabbage powder reduced the risk of liver cancer (26).

Chinese cabbage is used in many Asian recipes, such as stir-fries, kimchi, soups and spring rolls.

Protein Content: A 1-cup (70-gram) serving of shredded Chinese cabbage contains 1 gram of protein, while 100 grams of Chinese cabbage contain 1.5 grams. Protein accounts for 28% of its calories.

5. Asparagus

asparagus-on-chalkboard

Asparagus is a very popular vegetable with a high nutrient content.

A 1-cup (134-gram) serving contains 2.9 grams of protein. It is also an excellent source of B vitamins, folate, copper, manganese, phosphorus, magnesium, and vitamins A and K (27).

Asparagus is thought to have anti-inflammatory and anticancer properties (28).

It also contains fructooligosaccharides (FOS), which provide prebiotic benefits, stimulating the growth of friendly intestinal bacteria (29, 30).

Asparagus can be cooked in the oven, grilled, boiled, steamed or pan-fried and it is wonderful in salads or as a side dish.

Protein Content: A 1-cup (134-gram) serving of asparagus contains 2.9 grams of protein, while 100 grams of asparagus contains 2.2 grams. Protein accounts for 27% of the calories in asparagus.

6. Mustard Greens

mustard-greens-on-wooden-table

Mustard greens belong to the Brassica family and are very similar to kale but with a distinct mustard flavor.

A 1-cup (56-gram) serving of mustard greens provides 1.5 grams of protein, as well as 348% of the RDI for vitamin K and 118% of the RDI for vitamin A. It is also high in manganese, calcium, potassium, B vitamins, vitamin C and vitamin E (31).

Mustard greens, like other Brassica vegetables, contain phenolic compounds that give them antioxidant properties (24, 32).

A test-tube study demonstrated that steaming mustard greens increases their ability to bind to bile acids. This may help them reduce cholesterol levels (33).

The same study found that steaming may have similar positive effects on collard greens, kale, cabbage, green peppers and broccoli.

This veggie can be steamed, boiled, sautéed or simply eaten raw in salads.

Protein Content: A 1-cup (56-gram) serving of chopped mustard greens contains 1.5 grams of protein, while 100 grams of mustard greens contain 2.7 grams. Protein accounts for 25% of the calories in mustard greens.

7. Broccoli

holding-broccoli-on-a-plate

Broccoli is a very popular vegetable that also happens to be high in protein. It can be enjoyed raw or cooked.

A 1-cup (91-gram) serving of raw chopped broccoli can provide 2.6 grams of protein, including all the essential amino acids. It also contains plenty of folate, manganese, potassium, phosphorus and vitamins C and K (34).

For all these nutrients, a 1-cup serving of broccoli contains only 31 calories.

Broccoli also provides high amounts of plant compounds and flavonoids, like kaempferol. These can provide antioxidant and anti-inflammatory benefits (35, 36).

Similar to mustard greens, broccoli has a high content of glucosinolates, compounds that may help reduce the risk of cancer (37, 38, 39).

Like mustard greens, broccoli has a higher capacity to bind to bile acid when it’s steamed than when it’s raw, so eating steamed broccoli may help reduce cholesterol levels in your blood (33).

Additionally, broccoli can help improve liver health by stimulating detoxification and the production of antioxidant compounds in the liver (40).

Broccoli can be steamed, roasted, baked or sautéed. You can use it to make tasty side dishes, soups and sauces.

Protein Content: A 1-cup (91-gram) serving of chopped broccoli contains 2.6 grams of protein, while 100 grams of broccoli contain 2.8 grams. Protein accounts for 20% of the calories in broccoli.

8. Collard Greens

bundled-collard-greens

Collard greens are a dark green, loose-leafed vegetable from the same family as kale, broccoli and cauliflower.

They are a source of fatty acids and plant protein. A 1-cup (36-gram) serving contains 0.9 grams of protein with only about 11 calories. The vitamin K content is particularly remarkable, with 230% of the RDI in a 1-cup serving (41).

Additionally, collard greens are an excellent source of calcium, potassium and manganese (41).

As another member of the Brassica family, collard greens are a good source of phenolic compounds and antioxidants (32, 42).

The high levels of antioxidants in collard greens have been linked to a decreased risk of developing prostate cancer (25).

One study reported that people who eat cruciferous vegetables like collard greens are less likely to be diagnosed with breast cancer (43).

Collard greens can also bind to bile acids in your gut, helping to reduce your cholesterol levels. One study showed that steam cooking boosts this benefit (33).

You can enjoy collard greens steamed or sautéed. They’re particularly tasty mixed with other veggies like onions and mushrooms.

Protein Content: A 1-cup (36-gram) serving of chopped collard greens contains 0.9 grams of protein, while 100 grams of collard greens contain 2.5 grams. Protein accounts for 20% of the calories in collard greens.

9. Brussels Sprouts

brussels-sprouts-in-bowl

Brussels sprouts can be a great addition to your diet. They’re a good source of protein, fiber and vitamins.

A 1-cup (88-gram) serving contains 3 grams of protein and up to 3.3 grams of fiber. Brussels sprouts are also rich in folate, manganese, magnesium, potassium, iron, calcium and vitamins K, C, A and B6 (44).

A study in animals showed that Brussels sprouts can promote the growth and health of intestinal bacteria and stimulate the production of short-chain fatty acids in the gut (45).

People usually cook Brussels sprouts by boiling, steaming, grilling or roasting. They are an ideal side dish.

Protein Content: A 1-cup (88-gram) serving of Brussels sprouts contains 3 grams of protein, while 100 grams of Brussels sprouts contain 3.4 grams. Protein accounts for 19% of the calories in this food.

10. Cauliflower

cauliflower-on-table

Like broccoli, cauliflower provides a high amount of protein for the number of calories it delivers.

One cup (100 grams) of cauliflower has 2 grams of protein and 25 calories. It is also a great source of vitamins C and K and minerals like potassium, manganese, magnesium, phosphorus, calcium and iron (46).

Cauliflower also contains a high amount of a particular glucosinolate compound called sinigrin. This is thought to have anticancer, antioxidant and anti-inflammatory properties (38, 47, 48).

The glucosinolate content of cauliflower may drop significantly when it’s cooked. Therefore, cauliflower may be better eaten raw (48).

However, cauliflower is also high in other antioxidants that are preserved during cooking and may even increase after cauliflower is steamed or microwaved (49).

Like several other vegetables on this list, cauliflower has the potential to reduce cholesterol levels because of its capacity to bind bile acids. Steaming cauliflower increases this capacity (50).

Cauliflower is a versatile vegetable that can be adapted to a variety of recipes. In many cases, it can be used as a substitute for starchy carbs.

Protein Content: A 1-cup serving of cauliflower weighs 100 grams and contains 2 grams of protein. Protein accounts for 19% of its calories.

Take Home Message

Even though vegetables are not very high in protein compared to some other foods, many of them contain good amounts of protein relative to their calorie content.

Plus, these vegetables are high in many other nutrients and have been linked to all sorts of health benefits.

These protein-rich vegetables are a great way to increase the protein and nutrient content of your diet without adding many calories.


A quick note from our founder-

20 Million Americans Have A Thyroid Condition
...And 60% Of Them Don't Even Know It.

DID YOU KNOW – More than 20% of people in the U.S. will develop a harmful thyroid condition during their lifetime and 60% of those with thyroid disease are unaware of their condition?

AND... Women are 5 to 8 times more likely than men to have thyroid problems.

Scary, right? Unfortunately, a long-term, untreated thyroid condition can lead to:

+ Fatigue  + Brain fog  + Weight gain  + Diabetes  + Heart disease
+ High cholesterol  + Depression  + Goiter  + Infertility

The good news is that once you recognize the signs and symptoms you can take the necessary steps to save yourself...

--> Take the Thyroid Quiz now...



Help us create more awareness! Please SHARE this article...



#1 muscle that eliminates joint and back pain, anxiety and looking fat

I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.

This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

If this “hidden” most powerful primal muscle is healthy, we are healthy.

Is it…

a) Abs

b) Chest

c) Glutes

d) Hip Flexors

Take the quiz above and see if you got the correct answer!

--> Which muscle makes you look fat?

P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!


The #1 "bodyfat-eating" hormone...

weight loss solvedTo begin, I apologize for the dark nature of today's email.

However I promise what you'll discover today will be completely worth it.

Imagine a rotting corpse draped over your body from head to toe...

...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.

Shockingly, that nightmare is a reality for most:

64% of women and 74% of men carry too much body fat according to the National Institutes of Health.

It's choking their organs, assaulting their metabolism and sucking their energy dry.

But here's the worst part:

For most, this bodyfat has become "calorie-resistant":

It's completely unaffected by even the strictest diets... and most intense exercises.

This zombie fat is essentially... "dead tissue".

That's important for those who have 10, 25 or 50 or more pounds to lose...

AND for those who aren't technically overweight, but have what's called "pocket obesity"...

...unsightly patches of fat that cling to specific places, like:

just above your hips, lower belly, where your butt and legs meet... and even arms, neck and face.

However, there's good news:

Obesity researchers have now discovered a "metabolic jumper cable":

It jolts dead bodyfat back to life.

This allows your metabolism to burn it as calories and re-energize your entire body.

First though, here's the #1 reason why bodyfat becomes calorie-resistant:

It lacks blood flow. This has 3 effects:

  1. Not enough oxygen or nutrients reach fat cells, so they become unresponsive..
  2. Released fat can't be sent to other tissues to be burned, so fat cells suck it back in...
  3. 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...

All this means one thing:

Your body can't transform into energy, the 135,000+ of calories the average person stores as fat!

You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.

Update: calorie-resistant bodyfat can be now removed...

The discovery of this "metabolic jumper cable" can now reverse this process:

  • It wakes up un-responsive bodyfat with a powerful calorie-burning hormonal jolt....
  • It pops open fat cells, sucks out the fat, sending it off before its yanked back in...
  • It shuttles fat to your brain, heart, lungs, kidneys - even your bones - to be burned as energy.

Not only do those layers of "zombie fat" start coming off, but your entire body just works better.

Plus, as your whole body burns more calories, those patches of pocket obesity whittle away.

This "metabolic jumper cable" isn't any exercise, machine or pill.

It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive.

It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know.

And on this next page, you'll find out precisely how to unleash its calorie-burning power:

==> How to Activate Your #1 "Bodyfat-Eating" Hormone...

How to Activate Your #1 "Bodyfat-Eating" Hormone

PS - Studies show that not only can healthy levels of this powerful calorie-burning hormone devour bodyfat and fortify soft muscle, but it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...


How to Wipe Out Chronic Inflammation (Free Book)

inflammation

In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.

See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.

Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.

inflammation book

Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.

If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!

Get the Free Inflammation Book

--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)


I Can't Help Showing This Off...

If you haven't heard of Claude Davis yet do yourself a huge favor and watch this video. He's going to be the talk of 2016.

One of the smartest guys I ever had the pleasure of meeting, Claude set-up a unique system that changed his life forever.

I already tried it myself and let me tell... you I was completely blown away... His surprising tactics could make your life easier and give you the peace of mind you deserve.

lost ways

Don't just take my word for it... watch his short video and decide for yourself.

Watch His Short Video…


The 5 Most Dangerous Lies You’ve Been Told About Bread

breads-email-small

Is Bread Really the Staff of Life… or the Stuff of Disease?

For most us, there are few foods more comforting than bread.

Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.

And that smell… few scents are quite as pleasant as fresh bread baking in the oven.

But there is a lot of confusion as to where bread fits into a healthy diet.

The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”

Of course, there are some who disagree…

Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”

And for a poison, we sure eat lots of it…

The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”

So, what is the truth about bread and wheat?

  • Is it the perfect poison… or an essential daily food?
  • Is “gluten-free” bread better for you than regular bread?
  • And can you still eat bread… while maintaining a lean body and optimal health?

The answers to these questions may surprise you!

The 5 dangerous lies about bread…

Be sure to read #5 – the biggest surprise of all!


Do You Know Your Body’s Most Important Weight Loss Secret?

Weight-Loss-Tips

Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.

Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.

Secret #2: stop eating out. You will automatically eat less without even noticing.

Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.

Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.

Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.

You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.

Here’s how it works.

“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”

“So… what’s going on with me? Why am I losing weight but not going hungry?”

Liz paused, then dropped the bombshell.

Your body is designed to burn fat. You just have to let it.

“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…

What good is a fat reserve if you can’t burn it?

Mind blown.

Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”

So that’s why I’m losing weight without going hungry.

Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature.

Click the button only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.

Because when you click here to watch Liz’ life-changing presentation, you’ll learn

  • Which calories help you lose weight…and which ones help you gain it…
  • The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
  • The “low-fat” foods that can dramatically increase your risk of cancer.
  • And the superfoods that rescue your body from this assault by detoxing you…

Revitalizing your metabolism so you can Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.

For next the week only, Liz is offering the Red Smoothie Detox Factor at 50% off.

Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.

So if you’re sick and tired of feeling sick and tired, do yourself a favor.

Get Red Smoothie Detox Factor before the price goes back up.

Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.

So go watch her presentation and get the Red Smoothie Detox Factor.

---> Watch her presentation

 


Sponsored Health Resources

In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.

NOTE: I update these links often so please check back to see what's new!


1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…

--> "Red" Smoothie Helps Alabama Girl Shed 80lbs!


2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.

--> Get the 1 Day Cleanse (better than 7-day detoxes!)


3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

--> #1 muscle that eliminates joint and back pain, anxiety and looking fat


4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!

--> Your Birth Date + Name - Free Report


5) Turmeric is amazing. The problem is - It's hard to absorb!

--> The best way to get maximum effects of Turmeric


6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.

--> Why Some People LOOK Fat that Aren't


7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.

-->  Unlock Your Hip Flexors


Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.

Rick D.
wisemindhealthybody.com