Did you know that over 45% of older adults in the U.S., especially women, are battling sarcopenia – the fancy term for age-related muscle loss? ¹
But before you reach for that protein shake, listen up: researchers have found that women who fill their plates with plant-based proteins are not just maintaining muscle, they’re thriving.
Here are the top 17 high-protein crops that gardeners should consider planting and adding to their plate.
1. Spinach: The Leafy Green Powerhouse
Spinach is not just for Popeye! This leafy green boasts an impressive 5 grams of protein per cooked cup. It’s also rich in iron, calcium, and vitamins A and C. Spinach is a cool-weather crop that can be grown in spring and fall.
2. Peas: Little Green Protein Bombs
Garden peas contain 8 grams of protein per cup, making them one of the most protein-rich vegetables. They’re also high in fiber, vitamins, and minerals. Plant peas in early spring for a bountiful summer harvest.
3. Kale: The Trendy Superfood
Kale has gained popularity in recent years, and for a good reason. One cup of chopped kale contains 3 grams of protein, along with plenty of vitamins K, A, and C. This hardy green thrives in cooler temperatures.
4. Brussels Sprouts: Tiny Protein Powerhouses
These tiny cabbage-like veggies pack 3 grams of protein per cup. Brussels sprouts are also an excellent source of fiber, vitamins, and antioxidants. They grow best in cool weather, so plant them in early spring or fall.
5. Broccoli: The Protein-Packed Cruciferous King
One cup of chopped broccoli contains 2.6 grams of protein, along with an abundance of vitamins C and K. This versatile veggie can be enjoyed raw, steamed, or roasted. Plant broccoli in spring or fall for the best results.
6. Asparagus: The Spring Protein Spears
Asparagus spears are not only delicious but also provide 2.2 grams of protein per cup. This perennial vegetable is rich in folate, vitamin K, and antioxidants. Plant asparagus crowns in early spring for a harvest that lasts for years.
7. Artichokes: Protein-Rich Flower Buds
One medium artichoke contains an impressive 4.2 grams of protein. These unique veggies are also high in fiber, vitamins, and minerals. Artichokes thrive in warm, sunny conditions and can be grown as annuals or perennials.
8. Edamame: The Protein-Packed Soybean
Edamame, or immature soybeans, boast 8 grams of protein per half-cup serving. They’re also rich in fiber, vitamins, and minerals. Grow edamame in warm, sunny conditions for a tasty and nutritious treat.
9. Lentils: Humble Powerhouse
Don’t let their small size fool you – lentils are a protein giant. Boasting 18 grams of protein per cooked cup, these legumes are a staple in many vegan bodybuilders’ diets. Lentils are also rich in iron, folate, and fiber, making them a nutritional triple threat for muscle growth and recovery.
10. Chickpeas: The Versatile Muscle Builder
From hummus to falafel, chickpeas are a protein-packed staple in many cuisines. With 15 grams of protein per cooked cup, these legumes are a vegan bodybuilder’s dream. Chickpeas also provide complex carbohydrates for sustained energy during intense workouts.
11. Quinoa: Complete Protein Grain
While technically a seed, quinoa is often considered a grain. It contains 8 grams of protein per cup and is one of the few plant-based complete proteins. Quinoa grows well in cool climates and can be used in salads, soups, and more.
12. Amaranth: The Protein-Packed Ancient Grain
This ancient grain provides 9 grams of protein per cup. Amaranth is also high in fiber, iron, and calcium. It thrives in warm climates and can be used in a variety of dishes, from porridge to baked goods.
13. Chia Seeds: The Protein-Rich Superfood
These tiny seeds pack 4.7 grams of protein per ounce. Chia seeds are also high in fiber, omega-3 fatty acids, and antioxidants. They can be easily grown in your garden and added to smoothies, yogurt, and baked goods.
14. Hemp Seeds: Tiny Seeds, Mighty Gains
Hemp seeds contain 9.5 grams of protein per ounce and are another plant-based complete protein source. They’re also rich in healthy fats, magnesium, and zinc. Hemp plants are fast-growing and can be harvested for their nutritious seeds.
15. Pumpkin Seeds: Protein-Packed Fall Favorite
One ounce of pumpkin seeds provides 5 grams of protein. These tasty seeds are also high in magnesium, zinc, and healthy fats. Grow your own pumpkins in the summer and harvest the seeds in the fall for a nutritious snack.
16. Sunflower Seeds: Sunny Protein Boost
Sunflower seeds offer 5.5 grams of protein per ounce. They’re also a good source of vitamin E, magnesium, and selenium. These cheerful flowers are easy to grow and their seeds can be harvested and roasted for a crunchy, protein-packed treat.
17. Mung Beans: The Mighty Mini Legume
These small green beans offer 14 grams of protein per cooked cup. Mung beans are also rich in resistant starch, a type of fiber that can improve gut health and potentially enhance nutrient absorption.
Source:
1.sciencedirect.com
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Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.