Most people think that they should intake animal protein: meat, poultry, eggs, cheese. This type of food is rich in protein but higher in fats and lower in vitamins and minerals. Animal products are more acidic for human body function than vegetables.
Plant Protein Sources
Recommended dose for male is 56 grams daily, while recommended dose for women is 46 grams of protein. Vitamin B6 is important in the metabolism of proteins. The more protein you eat, the more vitamin B6 you need.
I suggest you 5 plants rich in proteins:
Spinach: Cooked spinach contains 3 to 4 grams of protein. Spinach is rich in antioxidants like vitamin C, E and A, vitamin K, vitamins of B-group, fibers, phytonutrients like: lypocene and zeaxanthin, minerals like: calcium, iron, magnesium, phosphorus, potassium, zinc etc. Antioxidants acts against free radicals in the body and improve body function. This food may help lower blood pressure and reduces inflammatory processes in the body. This vegetable also helps reap amino acids and antioxidants.
Broccoli: One cup of broccoli contains 2 to 3 grams of protein. This food is high in vitamin K, also is rich in vitamin C, E, B-group vitamins, omega 3-fats, minerals: selenium, calcium, iron, zinc, potassium, cooper etc. Researches have shown that broccoli have anti-inflammatory benefits, help oxidation in the body and also help detoxification process. One portion of broccoli with brown rice or quinoa is excellent choice.
Brussels sprouts: One cup of brussels sprouts contains 3 grams of protein. This vegetable is rich in vitamin C, powerful antioxidant that improves body function and human health. Brussels sprouts are rich in compounds, called glucosinolates. Researches have shown that glucosinolates decrease inflammation and acts against cancer cell growth.
Collard greens: One cup of collard greens contains 4 grams of protein. This vegetable is also rich in antioxidants C, E and A, vitamin K and fibers. This type of greens are known for their anti-inflammatory properties and may help reduce bad cholesterol.
Asparagus: One cup of asparagus contains 4 to 5 grams of proteins. This vegetable also contains vitamin K, A, C, E and B vitamins like: B1, B2, B3, B6 and B9. and minerals: potassium, zinc, calcium, iron, magnesium etc.
This foods are not high in proteins, but are rich in vitamins, minerals and fibers. You can eat large amounts throughout the day and in this way you may intake a lot of vitamins.