2. Alfalfa Sprouts
This low-calorie food contains plenty of folate, B vitamins, iron, magnesium, phosphorus, zinc, copper, and vitamins K and C. Plus, these sprouts fight inflammation, menopause symptoms, and osteoporosis (10, 11, 12).
What’s more, animal studies have confirmed that alfalfa sprouts reduce cholesterol thanks to their high content of saponins (13). In one human study,15 people with high blood pressure who ate 40 grams of alfalfa seeds three times a day for 8 weeks had a 17% reduction in total cholesterol and an 18% reduction in “bad” LDL cholesterol (14).
Alfalfa sprouts can be grown at home and make a great addition to salads, sandwiches, and even pasta dishes.
Protein Content (15):
- 1 cup (33-gram) = 1.3 grams of protein
- 100 grams = 4 grams of protein
3. Spinach
Spinach is one of the most nutrient-dense leafy greens in nature. Not only does it contain all the essential amino acids, a cup has nearly double your daily dose of vitamin K. It’s also high in folate, manganese, magnesium, iron, potassium, calcium, vitamin A and vitamin C (16).
In one study that followed 20 athletes, participants were given spinach supplements for 14 days. They experienced reduced oxidative stress and muscle damage thanks to the natural antioxidants and anti-inflammatory compounds in the vegetable. (17,18).
Another study on vascular function followed healthy volunteers and examined their levels of nitric oxide after eating spinach. They found that spinach improved heart health by having a positive effect on endothelial function and lowering blood pressure (19).
If that wasn’t enough, eating spinach regularly can lower breast cancer risk by 44% (20).
Eat spinach raw in salads or smoothies or steam it.
Protein Content (21):
- 1 cup (30-gram) =0.9 grams of protein
- 100 grams = 2.9 grams protein