For muscle growth These plant foods contain a particularly large number of proteins

Not just for vegetarians: Some of the most important sources of plant protein

Health experts say a high-protein diet can help you lose weight. Ideal is vegetable protein, because this is considerably healthier than animal according to scientific studies. But which plant foods are really good sources of protein? We give a small overview.

Not only meat and fish are high in protein

Although meat and fish are often considered to be the best sources of protein, many plant foods can provide a natural source of protein. The latter are recommended for health reasons anyway. After all, you can live longer with vegetable proteins, as researchers have found. Some foods are particularly high in protein and are therefore not only suitable for the diet of vegans and vegetarians.

According to experts, plant proteins are significantly healthier than animal ones. Good vegetarian protein sources include lenses. (Image: kriangphoto31 / fotolia.com)

Fiber-rich lenses

Highlights include lenses. These healthy legumes are real protein powerhouses.

Cooked, they contain about nine grams of protein per 100 grams.

In addition, the legumes are rich in fiber, which contribute to a long-lasting feeling of satiety and also stimulate digestion.

Tasty vegetarian lentil recipes abound: be it soups, salads or exotic curries.

Delicious winter vegetables

Also in kale is a lot of protein (100 grams contain just over four grams of protein). The vitamin-rich winter vegetables are also rich in folic acid, iron and calcium.

Although kale is cooked mostly with sausage, bacon or smoked pork, especially in Northern Germany, the cabbage can be prepared not only hearty, but also light and tasty. For example, in the form of a bright green kale sauce or as an exotic side dish.

However, caution is advised in people who take blood thinners such as marcurmar, as kale contains high levels of vitamin K, which promotes blood clotting and thus counteract the remedies.

For larger amounts (from 200 grams), therefore, the dosage of the drugs would be adjusted in advance to avoid possible life-threatening complications. This applies to all blood thinners based on so-called phenprocoumones.

Quinoa and mushrooms

Another high-protein food is quinoa. The healthy grains from the Andes contain around 14 grams of protein per 100 g.

And it's rich in essential minerals like magnesium, iron, potassium and calcium.

Quinoa is often used for cereals or smoothies, but it can also be used to refine salads or stir-fries.

Mushrooms such as mushrooms are also full of proteins (around three grams of protein per 100 grams). In addition, they are low in calories and contain essential amino acids, vitamins K, D, E and B, niacin, as well as the minerals potassium, iron and zinc.

Pumpkin seeds and corn

Pumpkin seeds are also recommended protein sources (19 grams of protein per 100 grams).

The seeds of the pumpkins also contain valuable ingredients such as B and E vitamins and magnesium.

Pumpkin seeds taste pure, in the morning cereal or in salads and casseroles.

Corn contains about nine grams of protein per 100 grams, according to nutrition experts. The fiber-rich vegetables are also full of fiber and unsaturated fatty acids.

Consumers should use fresh corn on the cob, but even from the can, corn can still supply enough protein.

Healthy broccoli

Last but not least, broccoli is also a healthy protein source. 100 grams of vegetables contain around 2.8 grams of protein.

In addition, there are numerous phytochemicals such as flavonoids in broccoli, but also minerals such as calcium, iron, potassium and sodium.

In addition, the Kreuzblütengewächs contains vitamin C, various B vitamins and beta-carotene.

Research has shown that broccoli boosts the immune system, lowers blood sugar and protects against cancer. (Ad)