Food Vegetable Protein Sources

Protein is a nutrient that is commonly known, the benefits are vital that is to improve brain function, for the formation of body muscles and many other benefits.

Lack of protein intake poses a serious health problem, in which parts of the body are unable to function normally. Therefore, protein nutrition must be met in every day.

A study says that excess protein that comes from red meat can cause cancer risk.

That way, actually it is not why eating red meat to obtain protein, it just needs to be varied with the type of vegetable protein.

You are advised to meet the intake of protein in variation, be it from the type of animal protein or vegetable protein, not from one of them.

Food Vegetable Protein Sources

1. Edamame

Edamame or commonly known in Indonesia is known as Japanese soybean (boiled soybeans), rich in vitamin A, vitamin C, protein and fiber.

The remarkable thing is that edamame is the only vegetable that contains 9 essential amino acids, which are generally derived from meat consumption.

In one edamame cup there is 11 grams of protein (or 11g protein per 100g).

In addition, edamame has a content of 9 grams of fiber, 120 calories, 2.5 grams of fat, and 13 grams of carbohydrates.

Formerly boiled soy is dicibir as a cheap meal, but in fact this type of edamame beans is a source of protein, fiber, and also the best antioxidants.

With the growing breadth of nutritional information to the public, ednamame beans are now becoming 'rising'.

What distinguishes edamame with other types of soy beans is its shape and taste that is more sweet and delicious. High protein content provides important benefits for the body.

2. Tempe
Tempe is a simple food that has a high nutritional content. Many food stalls in Indonesia provide tempe as a food menu.

Tempe is rich in vegetable protein. You can easily find tempe, and the price is very cheap. At every 100g of tempe contains 11g protein.

Soybean ingredients are the main ingredients to make this tempeh food, has a lot of fiber content that is useful to help overcome the problem of LDL (bad cholesterol).

As a suggestion, for those of you who want to use tempeh to help lower high cholesterol levels in the body, then avoid processing tempeh by frying.

4. Pumpkin Seeds

Pumpkin seeds contain 19g of protein per 100g. Pumpkin seeds are inside the pumpkins, which you can then do. Pumpkin seeds have a myriad of health benefits. Therefore, in processing the pumpkin fruit then do not throw away the seeds of his flask.

Pumpkin seeds contain potassium, protein, sodium, vitamin A, vitamin B12, vitamin B6, vitamin C, magnesium and vitamin D.

5. Black Beans

Black beans contain a protein of 7.6 g per ½ cup servings (cooked). Other ingredients in black beans are fiber, folate, potassium, vitamin B6 and phytonutrients.

Black beans have a lot of protein nutrients, so it can make you feel full longer if you eat them.

6. Potatoes

Potatoes also have a fairly capable protein content, although the amount is still under the black beans. Other ingredients in potatoes are iron, carbohydrates, phosphorus, calcium and vegetable fat.

Protein content, amino acids and vitamin B6 have an important role in the development and formation of body cells, for the synthesis of DNA formation in the body.

Potatoes contain potassium that helps to overcome the problem of high cholesterol levels. Potassium Nutrition works to prevent the buildup of cholesterol in the blood.

Iron content in potatoes is beneficial for bone health. Contents such as iron, magnesium, calcium, phosphorus and zinc are very important in bone growth, health and bone strength.

The content of fiber, kalim and some vitamins in the potato is also very important for heart's cleansing.

7. Almond Nuts

Almonds have a high protein content, in every 100g has a protein content of 22g. In addition, almonds are rich in other nutrients.

Almonds contain protein and vitamin E which is very beneficial for healthy skin and hair. Nuts that have a delicious flavor is also efficacious to ward off various serious diseases.

Other nutrients contained in almond nuts are unsaturated fats, some types of B vitamins, vitamin E, calcium, zinc, magnesium and iron.

The researchers found that eating almonds can be beneficial to reduce the risk of colon cancer. That's because the almonds have a healthy fat content in it.

8. Spinach

Spinach is a plant whose leaves are consumed as green vegetables. Spinach originally came from tropical America, and now has spread all over the world because of its benefits that are important for health.

Spinach contains protein as much as 3 g per ½ cup servings, other than that spinach known to contain lots of iron. Spinach is a super food rich in nutrients, in the form of vitamin A, vitamin C, vitamin K, fiber, protein, leutin, folic acid, iron, phosphorus and zinc.

Spinach has a potassium and iron content that is beneficial to the health and function of eye organs. The content of vitamin A and iron is useful to clear the eyes, and prevent eye disease is quite feared that cataracts and farsightedness.

9. Cashew Nuts

Cashews contain a protein of 5g in ¼ cup. Other content in cashew nuts are magnesium and vitamin K are quite a lot. Both of these contents are beneficial for growth and bone health.

Cashew nuts have a lot of calories, it is beneficial to increase body energy, which is very important in providing energy for the body and increase stamina to undergo daily solid activities.

10. Tofu
Tofu contains high enough protein. Tofu is easy to obtain, to get the source of vegetable protein. On a half piece of large tofu gives intake of 14g protein and 110 calories.

Tofu is already very popular in Indonesia, the price is very cheap but the nutrients are amazing. High nutritional food tofu because the material is made from soybeans. And soy is a source of vegetable protein.

Tofu contains protein, iron, phosphorus, magnesium, copper, selenium, calcium and manganese.