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Muscle Building Greens

Veg That Boost Your Gains

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People concerned with getting enough protein to support muscle growth will tend to look at the typical options available such as lean meats, eggs and protein powders. You don’t need to be a vegan to appreciate that some vegetables pack a protein punch that can rival other food groups as well as being high in much needed vitamins and minerals.

Check out the list below and see which vegetables you already have as part of your diet and which ones might just need to be added into the mix.

BROCCOLI – 45% protein, it’s also a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium and dietary fibre.

KALE – 45% protein, it’s high in fibre, Vitamins A, C, and K, as well as folate; a B vitamin that's key for brain development. It also contains a good amount of alpha-linolenic acid, an omega-3 fatty acid.

GREEN PEPPERS – 22% protein and an excellent source of vitamins A and C, potassium, folic acid, and fibre. They can also help improve eye health and reduce the risk of several chronic diseases.

PARSLEY – 34% protein, it contains high levels of a flavonoid called apigenin which can reduce the risk of cancers such as breast, digestive tract, skin and prostate. It's also a powerful anti-inflammatory and antioxidant.

SPINACH – 49% protein and also an excellent source of vitamins A, C and K. High levels of folate are present as well as being a good source of manganese, magnesium, iron and vitamin B2.

CAULIFLOWER – 40% protein, it’s also naturally high in fibre and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer and also contains choline.

CUCUMBER – 24% protein, it contains many essential nutrients such as vitamins A, B, C, and K as well as manganese, copper and potassium.

Although not greens, other vegetables worth mentioning are mushrooms, which are 38% protein and cabbage which is 22% protein.


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