The best plant-based sources of protein include tofu, chickpeas, and peanuts, which are classed as legumes.One cup of watercress contains 85 micrograms (mcg) of vitamin K, which is almost 100% of the daily recommended intake for adults.Instead, eat raw watercress in salads, stuff it into sandwiches, or blend it into smoothies ( 7 ).This vegetable is a rich source of vitamin K and a decent source of folate, iron, magnesium, phosphorus, zinc, copper, and vitamin C. Animal studies have suggested that alfalfa sprouts can reduce cholesterol levels.In an older study, from 1987, researchers gave 15 people with high blood lipid levels 40 g of alfalfa seeds three times daily for 8 weeks.Research also suggests that alfalfa sprouts may decrease inflammation, reduce symptoms of menopause, and — due to its high vitamin K content — help prevent osteoporosis (12, 13 , 14 ).Spinach contains plant compounds that can increase antioxidant defense and reduce inflammation ( 16 ).In another study, researchers gave nitrate-rich spinach to healthy participants and measured its effects on their levels of nitric oxide, which is a signaling molecule that widens the blood vessels.A number of cell studies have shown that Chinese cabbage is rich in compounds with antioxidant activity.It may also have anti-inflammatory properties ( 21 , 22 , 23 ) Some studies say that Brassica vegetables, a group that includes Chinese cabbage, could contain compounds that reduce the risk of prostate cancer ( 24 ).Additionally, an animal study showed that taking supplements of Chinese cabbage powder reduced the risk of liver cancer ( 25 ).People use Chinese cabbage in many Asian recipes, such as stir-fries, kimchi, soups, and spring rolls.These provide prebiotic benefits, stimulating the growth of friendly intestinal bacteria ( 28 , 29 ).People can grill, boil, steam, or pan-fry asparagus, and it works in salads and as a side dish.They are also a good source of vitamin E. Mustard greens, like many other plants, contain phenolic compounds that give them antioxidant properties ( 22 , 31 ).A test-tube study demonstrated that steaming mustard greens increases their ability to bind to bile acids.People can steam, boil, or saute mustard greens, or they can simply eat them raw.As another member of the Brassica family, collard greens are a good source of phenolic compounds and antioxidants ( 31 , 34 ).Research has linked the high levels of antioxidants in collard greens with a decreased risk of developing prostate cancer ( 24 ).One study reported that people who eat cruciferous vegetables, such as collard greens, are less likely to receive a diagnosis of breast cancer ( 35 ).Collard greens can also bind to bile acids in the gut, which helps reduce cholesterol levels.Broccoli also provides high amounts of plant compounds and flavonoids, such as kaempferol.One animal study reported that eating Brussels sprouts promoted the growth and health of intestinal bacteria and stimulated the production of short-chain fatty acids in the gut ( 41 ).People can cook Brussels sprouts by boiling, steaming, grilling, or roasting them.Cauliflower also contains a high amount of a particular glucosinolate compound called sinigrin, which may have anticancer, antioxidant, and anti-inflammatory properties ( 43 ).However, cauliflower is also high in other antioxidants that are preserved during cooking and may even increase after a person steams or microwaves the vegetable (45).Like several other vegetables on this list, cauliflower has the potential to reduce cholesterol levels due to its ability to bind to bile acids. .
Spinach 101: Nutrition Facts and Health Benefits
Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia.Also known as folate or vitamin B9, this compound is vital for pregnant women and essential for normal cellular function and tissue growth.Also known as folate or vitamin B9, this compound is vital for pregnant women and essential for normal cellular function and tissue growth.This mineral is essential for bone health and a crucial signaling molecule for your nervous system, heart, and muscles.SUMMARY Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin.They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes ( 11 ).However, spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes.One study in eight healthy people found that spinach helped prevent oxidative damage.Eye health Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables.Additionally, several studies indicate that zeaxanthin and lutein work to prevent macular degeneration and cataracts, which are major causes of blindness ( 16 , 17 , 18 , 19 ).Several human studies link spinach consumption to a reduced risk of prostate cancer.Likewise, one animal study notes that spinach might suppress cancer formation ( 26 ).Additionally, spinach packs high amounts of antioxidants, which may also fight cancer ( 27 ).One study in 27 people found that eating spinach effectively lowered blood pressure levels.Several other studies observed similar effects, indicating that spinach boosts heart health ( 7 , 30 , 31 ).It may reduce oxidative stress, promote eye health, fight cancer, and regulate blood pressure.People who are taking blood thinners, such as warfarin, should consult with their healthcare practitioner before eating large amounts of spinach ( 34 ).This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners. .
5 common vegetables that are rich in protein
Ironically, most of us are aware of the fact that raw veggies are a good source of vitamins, minerals and fiber, but when it comes to giving our body the right amount of protein for a healthy functioning of brain and body, we end up ditching the veggies for supplements and non-vegetarian foods. .
Does Spinach Have More Protein Than Meat?
Instead of choosing spinach over meat, add them both to your meal plan to reap the benefits of eating a well-balanced diet.According to the U.S. Department of Agriculture Nutrient Data Laboratory, 1 cup of raw spinach provides less than 1 gram of protein.According to the USDA Nutrient Data Laboratory, 3 ounces of cooked, Atlantic salmon contain about 22 grams of protein.
Spinach: Health Benefits, Nutrition Facts (& Popeye)
“Eating spinach is beneficial for maintaining healthy skin, hair and strong bones, as well as helping with digestion, lowering the risk for heart disease and improving blood glucose control in diabetics,” she told Live Science.Ware said, “Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health.“Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate … copper, vitamin B2, vitamin B6, vitamin E, calcium … and vitamin C,” according to the foundation’s website World’s Healthiest Foods.At only 7 calories per cup of raw spinach and 41 per cup of cooked spinach, it’s also a great choice for dieters.Nutrition Facts Spinach Serving size: 1 cup (30 g) Calories 5 Calories from Fat 0 *Percent Daily Values (%DV) are based on a 2,000 calorie diet.The National Osteoporosis Foundation recommends eating spinach for its vitamin K and magnesium content.Just one cup of cooked spinach contains an incredible 987 percent of your daily vitamin K needs and 39 percent of your magnesium ones.A review published in Nutrition noted that vitamin K intake might reduce fracture rates, work with vitamin D to increase bone density and positively affect calcium balance.Your body uses vitamin K when building bones, and the effects seem to be especially important for women.Another study published in the American Journal of Clinical Nutrition in 1999 found that low intakes of vitamin K were associated with an increased risk of hip fractures in middle-aged women.Additionally, spinach contains calcium, well known to be important for bones.This is the most common type of anemia, and women are its largest risk group.Eating iron-rich foods is important for those suffering from or at risk of anemia, and with 36 percent of your daily iron needs per cooked cup, spinach is a good option.The National Organization of Women’s Health, as well as the National Heart, Lung and Blood Institute recommends eating spinach as part of an anemia prevention or treatment program.All of these are anti-inflammatories, which can be helpful in cancer prevention.Additionally, a 2001 Japanese study found that spinach leaves contain two powerful antitumor promoters.While most cancer research still focuses on phytonutrients, antioxidants and flavonoids as a whole, and not spinach specifically, spinach’s high flavonoid profile suggests it may have overall cancer-preventative benefits.“The risks for developing asthma are lower in people who consume a high amount of certain nutrients, one of these being beta-carotene,” said Ware.Spinach’s magnesium content may also be good for asthma sufferers.Ware noted that spinach’s potassium levels are heart-healthy.“High potassium intakes are associated with a reduced risk of stroke, lower blood pressure, lower risk of death from heart disease.”.One study of 12,000 adults, published in Archives of Internal Medicine, showed that those who consumed 4,069 mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease (characterized by reduced blood flow to the heart) by 37 percent and 49 percent, respectively, compared to those who took 1,793 mg per day.Spinach’s astronomical levels of vitamin K are also associated with heart health and blood clotting.But spinach can also help increase your folic acid intake, with 66 percent of your daily (pre-pregnancy) folate needs per cooked cup.Risks of eating spinach.Excessive accumulation of oxalates can crystalize and cause problems, according to World’s Healthiest Foods. .
10 Iron-Packed Foods for Combatting Anemia and Low Energy
Pregnant Women 27 mg.The NIH cautions against taking in more than 45 mg of iron per day if you are a teenager or adult and more than 40 mg per day among those age 13 and younger.RELATED: Why Are Healthy Eating Habits Important?Common Foods Can Help You Get Enough Iron.Here are 10 foods high in iron that can help you get all of the mineral you need. .
High Protein Spinach and Rice Balls [Vegan, Gluten-Free]
These spinach and rice protein balls are easy and fun to make and a great way to get your greens in.Crispy on the outside and soft on the inside, they are a great protein source and an excellent iron booster.Calories 69 Serves 12 balls Advertisement Ingredients To Make Part One: 4 1/2 cups spinach leaves.1/2 cup chickpea flour To Serve Over: Cashew sour cream or coconut yogurt Advertisement Preparation Preheat your oven to 360°F.Then transfer the mixture into a large bowl and mix in the ingredients of part 2. .
Gout diet: What's allowed, what's not
Uric acid is produced when the body breaks down a chemical called purine.A gout diet may help decrease uric acid levels in the blood.But it may lower the risk of recurring gout attacks and slow the progression of joint damage.A good rule of thumb is to eat moderate portions of healthy foods.Avoid foods and beverages with high-fructose corn syrup, and limit consumption of naturally sweet fruit juices.Eat more fruits, vegetables and whole grains, which provide complex carbohydrates.Avoid foods and beverages with high-fructose corn syrup, and limit consumption of naturally sweet fruit juices.Cut back on saturated fats from red meat, fatty poultry and high-fat dairy products.Cut back on saturated fats from red meat, fatty poultry and high-fat dairy products.Focus on lean meat and poultry, low-fat dairy and lentils as sources of protein.But the overall health benefits of eating fish may outweigh the risks for people with gout.But the overall health benefits of eating fish may outweigh the risks for people with gout.Beer and distilled liquors are associated with an increased risk of gout and recurring attacks.Moderate consumption of wine doesn't appear to increase the risk of gout attacks.Beer and distilled liquors are associated with an increased risk of gout and recurring attacks.Limit or avoid sugar-sweetened foods such as sweetened cereals, bakery goods and candies.Limit or avoid sugar-sweetened foods such as sweetened cereals, bakery goods and candies.Talk to your doctor about whether a 500-milligram vitamin C supplement fits into your diet and medication plan.Talk to your doctor about whether a 500-milligram vitamin C supplement fits into your diet and medication plan.There is some evidence that eating cherries is associated with a reduced risk of gout attacks.Roasted chicken breast slices (2 ounces) on a whole-grain roll with mustard.Mixed green salad with vegetables, 1 tablespoon nuts, and balsamic vinegar and olive oil dressing.Following a gout diet can help limit uric acid production and increase its elimination.Following a gout diet, along with limiting calories and getting regular exercise, can also improve your overall health by helping you achieve and maintain a healthy weight. .