What Are The Top Fruits & Vegetables With More Proteins

Animal products are a good source of protein but they are also saturated in fat and cholesterol. But you don’t have to eat animal products to get enough protein as there are many fruits and vegetable which are good sources of protein.

The misconception that almost all people have to eat meat to consume enough protein is just a misconception. Some vegetables pack a good protein punch while they also offer a high content of fibers and nutrients.

Top Fruits & Vegetables benefits

But how much protein do we need? Women need about 46 grams of protein per day while men need about 56 grams. One cup of peas contains 7.9 grams which peas could be a reliable source of protein. The most surprising of all are beans. Two cups of kidney beans contain about 26 grams of protein.

Kale is another good source of protein. A cup of kale packs no less than 2.5 grams of protein and it is only about 40 calories. It is also full of minerals and vitamins.

Usually baked potatoes are not thought as a healthy food but one medium baked potato can provide about 3 grams of protein. If you add some plain nonfat Greek yogurt you can double the amount of protein.

If you remember old Popeye you should know he was right. You can get as much as 5 grams of protein from one cup of cooked spinach. So, spinach can really make you stronger. Add fresh spinach to sandwiches can and you get a quick nutritional boost.

Broccoli is regarded as one of the healthiest food and it is also a good source of protein. A cup of cooked broccoli gives you 4 grams of protein.

Amongst vegetables yellow corn contains the highest level of antioxidants and it also pack an important amount of protein. To be more precise a cup of yellow cooked corn contains 5 grams of protein. It is pretty versatile as you can add it to many dishes like burritos, cold bean salad, pizza or salsa.

High protein fruits are easy to find. If you look for a high protein fruit to include in your diet avocado should be the first on your list. AvReasons To Eat Fruitsocado is a fruit though it’s often labeled as a vegetable. It is also a good source of other nutrients. Avocado is richer in protein than cow milk and it is more useful than that you find in cooked steak. The downside of avocado is that the calorie content is pretty high.

After avocado peaches should be the second on your list. You can get as much as 2 grams of protein from one large raw peach. The downside of peaches is that some people are allergic to peaches.

Last but not least, dried figs. Dried figs are really high in protein. The content of protein in fresh figs is several times lower than in dried figs. Athletes eat them a lot for their nutritional properties.

So, if you are a vegetarian or a vegan and you are worried about the right amount of proteins there are plenty of options for you. If you don’t know how much protein you need you can ask a doctor.

The Benefits of Time with Nature

The Benefits of Time with Nature Going outdoors and feeling the sun kiss your skin, or feeling the breeze blow are both relaxing and improve your mood. But, time outdoors does much more for us than just helping our mood. Recent research proves that time spent outdoors has many physical and mental health benefits. With the latest scientific facts in hand, we’ll explore some of the benefits of time with nature.

Increased Immunity

Spending time outdoors can boost your immune system, making you less likely to become ill and better equipped to fight diseases. The combination of fresh air, sunshine and nature’s glory all combine to work actual physiological changes in the body that affect our immune system.

  • In Japan, researchers discovered that women who spent time in forested areas produced more cancer fighting cells.
  • Exposing the skin to sunlight causes production of Vitamin D, important in the manufacture of certain white blood cells. Vitamin D is also important in fighting inflammatory diseases, such as arthritis.
  • Faster healing times when exposed to natural sunlight has been documented among a group of patients recovering from spinal surgery. They also experienced less pain.

Improved Mental State

Researchers have known for years that outdoor time helps with the management of depression, anxiety and stress. With the release of the most recent clinical studies, proof that time in nature benefits those with attention deficit disorder, Alzheimer’s and other mental conditions is conclusive.

  • Children with ADHD were tested before and after one hour of outdoor activity. The results showed that ability to focus improved after time spent in nature.
  • Adult subjects exposed to natural surroundings expressed increased confidence in task management and a more positive outlook on life. They also demonstrated greater mental clarity and focus.
  • Alzheimer’s victims that spend time outdoors require less medication to manage behavioral episodes and enjoyed a higher quality of interaction with others.
  • Patients with depression and anxiety disorders report improvements in mood and fewer symptoms of anxiety. Time spent near running water, such as a waterfall is especially beneficial.

Better Physical Fitness

It’s an obvious conclusion that if you’re outside, you’re not parked on the couch, so your activity levels are naturally increased. But, the beneficial effects of nature impact fitness levels in other ways as well.

  • A 2010 Japanese study showed that time around trees and forests decreased cortisol levels, and resulted in lower heart rates and blood pressure readings.
  • Patients with Type 2 diabetes experienced better overall blood sugar readings.
  • Survivors of breast cancer were prescribed gardening activities to combat chronic fatigue. Results showed an amazing increase in energy levels across the group.
  • As part of a program to combat childhood obesity, school age children were directed to include their family in nature walks. Not only did fitness levels increase, children expressed an increase in confidence and self-esteem, as well as improvements in family relationships. Most of the students involved continued the activity after the study closed.