1. Legumes
The pulses represent one of the best plant sources for protein and are also rich in lysine; essential amino acid that stimulates the formation of antibodies and helps to fix calcium in the bones. Chick peas are, for example, exceptional: about 200 grams of boiled chickpeas contain, in fact, about 16 grams of protein. Then, there are lentils, beans, soy, beans and peas: beans contain up to 12 grams of protein for a 200-gram portion; the beans have about 27 grams of protein per 100 grams of dry product; while lentils 22.7 grams and 21.7 grams peas. Soybeans can be eaten just like peas and beans, but also in the form of milk and yogurt - a cup contains 7.3 grams of protein and 6.3 grams a jar - and like tofu and tempeh: the first is usually used as an alternative to cheese and contains 15.9 grams of protein per 125 grams - as well as iron and magnesium - as tempeh is obtained by fermentation of soybeans and contains well-23.2.
2. dried fruit
The dried fruit is an important natural source of protein. The nuts can be consumed naturally, like cream, in yogurt and in a thousand different ways: they contain, in fact, 14.3 grams of protein. Then, there are the almonds that contain 22 grams of protein; hazelnuts 13.8 grams; pistachios 18.1 grams; 15 grams cashews and pine nuts well 31.9 grams per 100 grams of product. Also chestnuts and derivatives such as almond milk are not lacking from the list, for example. Not counting fruits like avocado, which contains up to 10 grams of protein.
3. Vegetables
Vegetables are another great way to get protein: in addition to being rich in vitamins, fiber and minerals, vegetables are in fact valuable protein also from the point of view. The broccoli contain, for example, 15 grams protein per 100 grams of product; artichokes 10.1 grams; spinach 6.3 grams; eggplant and peppers 3.8 grams 5.2 grams.
4. Cereals
From the list, they can not miss grains such as brown rice, oats, durum wheat and seitan; derived from wheat, high protein content and the numerous beneficial properties. In general, it is always good to prefer the intake of whole grains compared to the "classics."
5.Quinoa
Quinoa - from the many nutritional properties - contains essential amino acids for the body's health. This precious food is gluten-free, but rich in minerals - iron, zinc, magnesium and phosphorus, among others - and fiber, in addition to having a high protein intake: one speaks, in fact, 14.1 grams protein per 100 grams of raw product.
6.seeds
some seeds also do not have to miss a balanced diet. Some names? The seeds of chia are rich in nutritional properties and amino acids useful in the formation of proteins, as well as antioxidants and fibers. There are, then, hemp seeds that are considered to be complete from the point of view of protein and contain about 6 grams of protein per 30 grams of product. To be reckoned with, even sunflower seeds and pumpkin seeds.
7.spirulina
Finally, there is the spirulina. What? Alga rich in precious proteins and amino acids to the body. This type of seaweed boasts of anti-cancer properties and can be purchased in the form of a food supplement, in powder form or in dried form.
