1. Watercress
Watercress is a cruciferous plant that grows in water and is high in protein. 100 grams of watercress contains 2.3 grams of protein accounting for 50% of calories. This vegetable also has good amounts of B vitamins, calcium, manganese, potassium, vitamin A and vitamin C.
Furthermore, watercress has been shown to have antioxidant capabilities. It also contains phenolic compounds that may help prevent cancer.
Avoid boiling watercress in water, as this will reduce the antioxidant content. Instead, try eating raw watercress with a salad or smoothie.
2. Alfalfa sprouts
Alfalfa sprouts are very low in calories but rich in nutrients. 100 grams of sprouts contain 4 grams of protein, which is 42% of calories. This vegetable also contains high amounts of folic acid, B vitamins, iron, magnesium, phosphorus, zinc, copper and vitamins K and C.
Some animal studies have shown that the high saponin content of the vegetable can lower cholesterol.
One study treated 15 people with hyperlipidemia with 40 grams of alfalfa seeds three times a day for eight weeks. These individuals had a 17% reduction in total cholesterol and an 18% reduction in LDL cholesterol.
Alfalfa sprouts have also been shown to reduce inflammation, relieve menopausal symptoms, and help treat and prevent osteoporosis.
3. Spinach (Spinach)
Spinach is one of the most nutrient dense green leafy vegetables. 100 grams of spinach contains 2.9 grams. Protein accounts for 30% of spinach’s calories and contains all the essential amino acids. In addition, spinach contains high amounts of folic acid, manganese, magnesium, iron, potassium, calcium, vitamin A and vitamin C.
In addition to its high protein content, spinach contains compounds that may increase antioxidant capacity and reduce inflammation. In one study, 20 athletes who took spinach supplements for 14 days experienced a reduction in muscle damage.
The study also measured endothelial function and blood pressure. Nitrate-rich spinach has been found to increase nitric oxide, improve endothelial function, and lower blood pressure, all of which improve heart health. Eating spinach regularly can reduce the risk of breast cancer by 44%.
4. Chinese cabbage
100 grams of cabbage contains 1.5 grams of protein accounting for 28% of calories. It is also an excellent source of folic acid, calcium, potassium, manganese, iron and vitamins A, C and K.
Some cellular studies have shown that cabbage is rich in compounds with antioxidant effects. In addition, an animal study found that taking powdered cabbage reduced the risk of liver cancer.
Kale is used in many Asian dishes, such as stir-fries, kimchi and soups.
5. Asparagus
Asparagus is a very popular vegetable with a high nutritional content. 100 grams of asparagus contains 2.2 grams of protein, which accounts for 27% of the calories in asparagus. In addition, asparagus is an excellent source of B vitamins, folic acid, copper, manganese, phosphorus, magnesium and vitamins A and K.
Asparagus also contains fructooligosaccharides (FOS), which help stimulate the growth of beneficial bacteria in the intestinal tract.
Asparagus can be grilled, boiled or steamed and is a great topping for salads.
6. Green cabbage
Cabbage belongs to the cruciferous family and is very similar to kale, but has a distinct mustard flavor. 100 grams of broccoli contains 2.7 grams of protein and accounts for 25% of calories. Mustard greens are also rich in manganese, calcium, potassium, B vitamins, vitamin C and vitamin E.
Mustard greens contain phenolic compounds with antioxidant properties. A study proved that steamed broccoli increased its ability to bind bile acids. This can help lower blood cholesterol levels.
Mustard greens can be steamed, boiled, sauteed or simply eaten raw in salads.
7. Broccoli
100 grams of broccoli provides 34 calories, including 2.8 grams of protein, which accounts for 20 percent of the energy that contains essential amino acids. Broccoli also contains high amounts of folic acid, manganese, potassium, phosphorus, and vitamins C and K.
Broccoli provides high amounts of flavonoids, such as kaempferol, which have antioxidant and anti-inflammatory effects.
Similar to all other cruciferous vegetables, broccoli contains high levels of glucosinol, which may help reduce the risk of cancer.
Broccoli has a higher ability to bind to bile acids when steamed, so eating steamed broccoli may help lower blood cholesterol levels. In addition, broccoli may help improve liver health by stimulating detoxification and the production of antioxidant compounds in the liver.
8. Oleander
This is a dark green leafy vegetable that belongs to the same family as broccoli and cauliflower. 100 grams of broccoli contains 2.5 grams of protein and accounts for 20% of calories. In addition, kale is an excellent source of calcium, potassium and manganese.
Kale is a good source of phenolic compounds and antioxidants. The antioxidant content helps reduce the risk of prostate cancer. One study reported that people who ate cruciferous vegetables such as kale were less likely to get breast cancer. Kale also binds to bile acids to help lower blood cholesterol levels.
It can be steamed, sauteed or mixed with other vegetables, such as onions and mushrooms.
9. Brussels sprouts
Brussels sprouts can be a great protein, fiber and vitamin supplement. 100 grams of Brussels sprouts contain 3.75 grams of fiber and 3.4 grams of protein, accounting for 19% of the calories in this food. Brussels sprouts are also rich in folic acid, manganese, magnesium, potassium, iron, calcium and vitamins K, C, A and B6.
