They also measured cell function and blood pressure. They found that nitrate-rich spinach increased nitric oxide, improved endothelial cell function, and lowered blood pressure — all of which can improve heart health Research has also linked eating spinach with a lower risk of some cancers, including breast cancer Chinese cabbage, which refers to the napa cabbage and bok choy , also has a high protein content per calorie.
Chinese cabbage has the following protein content 20 :. Chinese cabbage is a rich source of vitamins A, C, and K. It is also a good source of folate and a decent source of calcium and potassium.
A number of cell studies have shown that Chinese cabbage is rich in compounds with antioxidant activity. Its outer leaves appear to contain the most antioxidants. It may also have anti-inflammatory properties 21 , 22 , Some studies say that Brassica vegetables, a group that includes Chinese cabbage, could contain compounds that reduce the risk of prostate cancer Additionally, an animal study showed that taking supplements of Chinese cabbage powder reduced the risk of liver cancer People use Chinese cabbage in many Asian recipes, such as stir-fries, kimchi, soups, and spring rolls.
Asparagus is a very popular vegetable with a high nutrient content. Asparagus has the following protein content 26 :.
Asparagus is a rich source of vitamin K and a good source of folate and riboflavin. It also contains some magnesium, phosphorous, and vitamin A.
Asparagus may also have anti-inflammatory and anticancer properties It also contains fructooligosaccharides. These provide prebiotic benefits, stimulating the growth of friendly intestinal bacteria 28 , Mustard greens belong to the Brassica family. They are very similar to kale but have a distinct mustard flavor.
Mustard greens have the following protein content 30 :. They are a rich source of vitamin C and also contain calcium, potassium, and B vitamins. They are also a good source of vitamin E.
Mustard greens, like many other plants, contain phenolic compounds that give them antioxidant properties 22 , A test-tube study demonstrated that steaming mustard greens increases their ability to bind to bile acids. This may help them reduce cholesterol levels The same study also found that steaming may have similar positive effects on collard greens, kale, cabbage, green peppers, and broccoli. Collard greens are dark green, loose leafed vegetables from the same family as kale, broccoli, and cauliflower.
Collard greens have the following protein content 33 :. Their vitamin K content is particularly remarkable, with mcg in a single cup. They are also rich in vitamin C and folate, are a good source of calcium, and contain some potassium. Sweet potato? More like sweet protein! Add this tuber as a side dish to your typical chicken breast meal to up your protein content even more and you'll also reap the benefits of their carotenoids: disease-fighting compounds that give you glowing skin.
This sweet veggie is also packed with an equal amount of fiber. The only problem is it's higher in calories than other veggie-based protein sources, coming in at calories. At least you'll be ingesting loads of free-radical fighting antioxidants! Sweet yellow corn is full of lutein and zeaxanthin—two phytochemicals that work in tandem to promote healthy vision.
Who knew that so much protein could be stuffed into a calorie cup of these skinny spears? Besides the protein, we also love that asparagus is jam-packed with inulin a type of prebiotic fiber that promotes the growth of healthy bacteria in your gut and potassium, which can help you look slimmer by keeping bloating at bay. Protein, per 1 cup cooked : 5. Now we know why Popeye had such large muscles!
Baby spinach might be small, but it packs a powerful protein punch. We'd recommend eating it sauteed for the most hunger-quelling benefits: while one cup of cooked spinach has over five grams of fiber, the same cup of raw spinach doesn't even make it to one. You'll start squashing your workout routine when you add Hubbard squash to your diet. With five grams of protein per cup, this roasted squash makes a great, filling addition to your favorite veggie-filled soup recipe or tossed with pine nuts, arugula, and bow tie pasta.
You won't reserve this southern staple to solely be served with barbecue anymore. Collard greens are also a great source of folate serving up 75 percent of your recommended daily intake.
The B vitamin helps with the production of serotonin, a neurotransmitter that keeps us happy, as well as aids with focus, energy, and alertness—not to mention, increases sexual stamina. Despite its impressive nutrient content, cabbage is often overlooked.
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Health Conditions Discover Plan Connect. Here are 13 of the healthiest leafy green vegetables to include in your diet. Share on Pinterest. Summary Microgreens are immature greens, which have been popular since the s.
Collard Greens. Summary Collard greens have thick leaves and are bitter in taste. Summary Spinach is a popular leafy green vegetable that can be used in a variety of ways. Vegetables in this plant family contain glucosinolates, which give them a bitter flavor.
Summary Cabbage has thick leaves and comes in various colors. Beet Greens. Beet greens can be added to salads, soups or sauteed and eaten as a side dish. Summary Beet greens are edible green leaves found on the tip of beets. Summary Watercress has been used in herbal medicine for centuries.
Romaine Lettuce. Romaine lettuce is a common leafy vegetable with sturdy, dark leaves with a firm center rib. It has a crunchy texture and is a popular lettuce, particularly in Caesar salads.
Summary Romaine lettuce is a popular lettuce found in many salads. Swiss Chard. One study reported that people who eat cruciferous vegetables like collard greens are less likely to be diagnosed with breast cancer 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 They're particularly tasty mixed with other veggies like onions and mushrooms.
Protein Content: A 1-cup gram serving of chopped collard greens contains 0. Protein accounts for 20 percent of the calories in collard greens. Brussels sprouts can be a great addition to your diet. They're a good source of protein, fiber and vitamins. A 1-cup gram serving contains 3 grams of protein and up to 3. Brussels sprouts are also rich in folate, manganese, magnesium, potassium, iron, calcium and vitamins K, C, A and B6 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 People usually cook Brussels sprouts by boiling, steaming, grilling or roasting.
They are an ideal side dish. Protein Content : A 1-cup gram serving of Brussels sprouts contains 3 grams of protein, while grams of Brussels sprouts contain 3. Protein accounts for 19 percent of the calories in this food. Like broccoli, cauliflower provides a high amount of protein for the number of calories it delivers. One cup 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 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 , The glucosinolate content of cauliflower may drop significantly when it's cooked. Therefore, cauliflower may be better eaten raw However, cauliflower is also high in other antioxidants that are preserved during cooking and may even increase after cauliflower is steamed or microwaved 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 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 grams and contains 2 grams of protein. Protein accounts for 19 percent of its calories. 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. Reposted with permission from our media associate Authority Nutrition. About Contact Us. Learn more Got It.
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