Calcium and Protein Rich Vegetables

Many people are becoming more conscious about their diet. As a result more people have decided to become vegetarians, or reduce meat and dairy products in their diets. However, meat and dairy are a main source of protein and calcium. Protein and calcium are two essential minerals needed to develop a strong, healthy body. So for people wanting to reduce or eliminate meat and dairy product in their diets they can substitute the loss with vegetables rich in calcium and protein. Following is a list of green vegetables containing calcium and can be found in every grocery store. The nutritional content for these vegetables is from www.citracal.com:

green beans (cooked)= 1cup, 55 mg calcium; beet greens (cooked)= 1cup, 165 mg calcium; bok choy (cooked)= 1cup, 158 mg calcium; broccoli (cooked)= 1stalk, 112 mg calcium; swiss chard(cooked)= 1cup, 102mg calcium; collard greens(cooked)= 1 cup, 266mg calcium; dandelion greens(cooked)= 1cup, 147 mg calcium; kale(cooked)= 1 cup, 97 mg calcium; mustard greens (cooked)=1 cup, 104 mg calcium; soy bean greens (cooked)= 1 cup, 261 mg calcium; spinach (cooked)= 1cup, 245 mg calcium

I have included all of these vegetable in my diet. Everyday I eat something green.

Protein Rich Vegetables

Following is a list of green vegetables that have a high protein content.

Alfalfa sprouts- 1 Cup contains 1.1 grams of protein according to the "The Daily Plate" at www.thedailyplate.com. The plant is rich in protein in its mature state. Unfortunately people can't eat the mature green plant because our stomachs cannot digest it. However the sprout is digestible. Alfalfa spouts are sold in most stores.

Green Beans- 1 cup contains 3 grams of protein according to WHFoods at www.whfoods.com. They are relatively inexpensive. They can be found in every store throughout the year.

Mung Beans and Sprouts- 1 cup of mung beans, a small green skin bean, contains 14 grams of protein. 1 cup of mung bean sprout contain 3 grams of protein according to AYUR Ballance at www.ayurbalance.com. Mung beans are mainly found in specialty stores and Asian food markets.

Spirulina- Spirulina is a fast growing green algea, which contains 65% protein according to Spairulina resource at spirulininasource.com. Spirulina has been found to contain more protein than soy bean. It is mainly found in Asia. Spirulina powder can be purchased from health food stores.

The benefit of eating more calcium and protein rich vegetable is that these vegetable lack fat and cholesterol found in meat and dairy protects. Also eating these vegetables provides a person with the nutrients that all vegetables have but meat and dairy products lack. I have included these vegetables in my diet on a regular basis, and I feel great. I recommend them to anyone.