“Eat your vegetables.” Three words that so many of us heard at the dinner table while growing up. Vegetables have long been touted as an excellent source for fiber, but what about protein?

A key building block to healing chronic and complex wounds is diet. And not just any diet, but a diet rich in protein. Protein helps repair damaged tissue and build new cells. We often discuss protein rich meat or even diary products, but let’s talk about vegetables.

Read more on: Protein’s Role in Healing Wounds

If you or a loved one is managing a chronic wound, incorporating these protein-packed vegetables into your diet could support faster and more effective healing.

Top 10 Protein Rich Vegetables for Healing

  1. Broccoli: One cup of chopped broccoli has around 2.57 grams of protein, making it one of the vegetables with a higher amount of protein. It is also a great source of folate and potassium.
  2. Cauliflower: Cauliflower offers a power punch of protein, especially considering it’s low calorie count. One cup of cauliflower has 2.05 grams of protein as well as key antioxidants for healing.
  3. Chinese Cabbage or Napa Cabbage: One cup of cooked Napa cabbage can add 1.2 grams of protein to your plate.
  4. Sun-Dried Tomatoes: These flavorful tomatoes are a nice addition to salads or even pasta dishes. One cup contains 7.61 grams of protein.
  5. Artichokes: Steam some artichokes and squeeze a lemon over it, and that’s one tasty snack. A half-cup of cooked artichokes provides 2.43 grams of protein, plus it contains anti-inflammatory compounds that help with healing.
  6. Peas: Who would have thought the little green dots could offer a nice amount of protein. A half-cup of peas offers 4.12 grams of protein, and double that with a full cup.
  7. Asparagus: Asparagus makes an excellent side dish. It can be grilled, sauteed, boiled and one-quarter of its calories from asparagus are pure protein. Four spears of boiled asparagus equals 1.44 grams of protein.
  8. Brussel Sprouts: These tiny cabbages are full of fiber and vitamins. One cup of brussel sprouts contains around 2.97grams of protein.
  9. Avocado: A spread of ripe avocado on toast makes for a quick, and nutritious breakfast or snack. One cup of chopped or pureed avocado offers 4.51 grams of protein. It’s also loaded with great healthy fats to help repair skin.
  10. Chickpeas: Chickpeas are great for heart and bone health. You can eat them in hummus or roast them in the oven for a quick snack. One cup of chickpeas offers 12.8 grams of protein.

Nutrition goes hand-in-hand with healing chronic and complex wounds. Incorporating protein rich vegetables as a main dish, side dish or even a quick snack, can boost protein to help damage tissue and create new cells.

Need expert wound care? Schedule an appointment with Restore First Health today!

References

  1. Medical News Today. (2017). How much protein do you need every day? Retrieved from https://www.medicalnewstoday.com/articles/318600
  2. Medical News Today. (2017). What are the benefits of eating cauliflower? Retrieved from https://www.medicalnewstoday.com/articles/280244#benefits
  3. Medical News Today. (2018). What are the best vegan sources of protein? Retrieved from https://www.medicalnewstoday.com/articles/321522#vegan-high-protein-foods
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