Protein-rich vegetables

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1. Overview

Protein is one of the most important nutrients needed by the human body and should be part of anyone’s diet. This is the fundamental element constituting the body’s many systems and structures.

Although most people know that proteins can be found mainly in meat composition, many people assimilate protein by eating vegetables. An adult apparently needs only 45-55 grams of protein per day, which can be easily acquired from a regular diet.

People who eat meat and dairy products will have normal amounts of protein in the body. Even vegetarians or those who eat eggs succeed to cover the daily requirements protein.


1. Overview
2. Benefits of protein-rich vegetables
3. The recommended daily intake of protein for a human

2. Benefits of protein-rich vegetables

The term refers to any protein of 20 amino acid chains connected by peptide bonds. These are used by the body to strengthen a number of structures and maintain multiple functions.

Of these, only 9 are considered essential nutrients because they cannot be synthesized by the body and must be ingested from other sources. Meat contains 9 essential proteins, but only soy beans and quinoa are complete proteins from vegetables.

Thus, most fruits and vegetables provide some, but not all of the 9 essential proteins. That is why it is very important for vegetarians to eat a variety of protein foods each day.

Many of the traditional dishes (such as beans, rice and corn) contain essential or similar (chemically speaking) proteins. Probably the best non-animal sources of protein are legumes. Almost all varieties of peas, nuts or beans are rich in protein.

Some vegetables such as spinach, asparagus, broccoli, cauliflower, potatoes, celery, carrots and cabbage have relatively large amounts of protein. Garden vegetables rich in proteins require large amounts of nitrogen to produce large amounts of nutrients.

3. The recommended daily intake of protein for a human

The answer is still the subject of research. Some experts believe that adults should absorb a minimum of 0.8 grams of protein per kilogram of body weight per day.

In healthy people protein intake increasing from 20-25% can reduce the risk of heart disease when they replace refined carbohydrates proteins, such as white bread, white rice and sugary drinks.

High protein diet can be beneficial for weight loss associated with a low-calorie diet, although long-term evidence of the effectiveness of this type of diet has not been demonstrated.

For people who have optimal health, 20-25% protein consumption will not affect kidney health. However in people who suffer from an early-stage kidney disease or diabetes, protein consumption should be limited to 0.8-1 gram of protein per kilogram of body weight, as this can improve the renal function.

However, it is recommended, especially for chronic disease sufferers to consult a nutritionist or dietitian who will outline an individual plan for protein consumption.



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