TOP 5 PROTEIN SOURCES FOR VEGETARIAN

1.ΒEANS

the best vegetable source of protein. 1 cup contains 15 grams of protein, but lacks of amino acids methionine and cysteine and for that reason and must be consumed with nuts and cereals.  






2.BROCCOLI 

rich in vitamins. Is good for the skin, brain, eyes and bones. A cup of cooked Broccoli contains 5.8 grams of protein.  








3.SPINACH

contains flavonoids which are anticancer.  Helps our brain, skin, eyes and bones. A cup of cooked spinach contains 5.4 grams of protein.

 







4.BRUSSELS SPROUTS

contain Vitamins A, C, K, B6, folic acid, thiamine. They have antioxidants, magnesium, phosphorus and potassium. Is a vegetable with no fat and cholesterol. Also are low sodium. 100 grams of brussels sprouts have 3.8 g of protein.






 5.ASPARAGUS

is the perfect accompaniment to the food. We can eat it as a snack. A cup contains 3 grams of protein. Are rich in vitamin A,C,E,K, vitamins complex B, selinium, magnesium, zinc, potassium. 














Mary Pan, Clinical Biologist

STRONG AND SHINY HAIR

What we need for beautiful, shiny and strong hair? The answer is a balanced diet!

PROTEIN

Meat and seafood. Meat protein has the highest biological value. Also the meat consumption gives us Zn and Cu witch are fighting hair loss. We can get Cu while we eat dark chocolate, beans and nuts.

FOLIC ACID Contributes to cell multiplication.Green leaf vegetables such as spinach, lettuce and beans.Unfortunatelly is sensitive in high temperature (the loss is more or less 50-90%).For than reason we should consume vegetables fresh or light cooked.

VITAMIN E Nuts and olive oil.Vitamin E is the vitamin of youth.Also is antioxidant.That means that prevents the creation of free radicals and this delays the process of hair ageing.In combination with vitamin C the rule of vitamin E increased.Vitamin E can getted from olive oil,nuts,oat,spinach,eggs,fishes,green bean. Selinium is antioxidant too. Sources of selinium are fishes(also full in Ω-3),whole grains,liver,chicken fillet.

VITAMIN C Sources green and red peppers, broccoli, potatoes, oranges, lemons, Brussels sprouts.Vitamin C is important for collagen creation, a protein witch is basic for the tissue of the root of hair. Also is a great antioxidant. Prevents ageing.

VITAMIN A Is crucial for regular circle life of cells. The vitamin A deficiencies can cause dryness and fragile hair. Sources liver, dairy, eggs, butter. β-carotin is also necessary because is pro-vitamin A.Is antioxidant too and is detectable in fruits and vegetables with bright coulor as carrots, spinach, broccoli.

Maria Pan, Clinical biologist