Have you ever noticed how some people just glow with healthy skin, hair and eyes? So much of how we appear depends on what we consume on a daily basis. Healthy skin, muscles and bones need an adequate intake of the right proteins. Harvard Health Review published an excellent article about low carb diets. Their recommendation was to consume smaller quantities of animal based proteins and increase the amount of plant based proteins in your daily diet.
So which plants have the highest concentration of proteins and how much?
According to the CDC (Center for Disease Control and Prevention) adult men need 56 gm and adult women need 46 gm of protein a day.
Here are some good sources that you can add to your daily intake.
Print this list and take it with you the next time you go Grocery Shopping:
Encourage your family to be aware of what they are consuming and make healthier choices for themselves. In the long run it will help improve energy levels and minimize downtime related to fatigue and illness.
SOY BEANS AND FOOD PRODUCTS:
Soy beans are the most complete plant based proteins and contain most of the essential amino acids. In addition it is an excellent source of omega-3 fatty acids and fiber.
1 cup= 29 g of protein.
Tempheh (soybean patty)=41 g of protein in 1 cup.
Tofu (bean curd)=11 g of protein in a 4 oz serving.
Soy milk contains 7 g of proetin in an 8 oz serving.
NUTS AND SEEDS:
According to the MayoClinic.com regular consumption of nuts helps to reduce blood cholesterol.
1/4 cup of almonds= 8 g of protein.
1/4 cup of cashews= 5 g of protein.
1/4 cup of sunflower seeds= 6 g of protein.
VEGETABLES AND LEGUMES:
1 cup cooked spinach= 5g protein
1 cup cooked broccoli and one medium size potato= 4g protein.
1/2 cup serving of lentils= 9g of protein.
1/2 cup serving of kidney beans and black beans= 7g of protein
1/2 cup serving of garbanzo beans provides 6g of protein.
Humus (ground chick peas and tahini sauce) 6g of protein in a 1/3 cup serving.
1 cup cooked sphagetti= 8 g of protein.
2 slices whole wheat bread= 5 g of protein.
1 cup quinoa= 9 g of protein.