Fruits are considered a source of vitamins and minerals that provide a great number of benefits to our body for its proper functioning. But besides this, there are many fruits that, believe it or not, are also very rich in proteins.
In this article on our blog, we tell you in detail the properties and benefits of six fruits with the highest protein content that cannot be missing in your vegetarian or vegan diet.
6 fruits rich in proteins for a healthy diet
A diet rich in fruits and vegetables is indeed possible to follow. Like legumes, vegetables, or other foods, fruits with proteins act as meat substitutes to provide the body with the necessary protein intake for health.
Studies reveal that the dose of recommended protein for men it is 0.8 grams per kilo of weight; and in the case of women 0.6 grams. Below we provide a list of 6 fruits that will give you the amount of protein your body needs and that should not be missing from your diet.
Avocado
Avocado is one of the foods rich in on vitamins K, C, B5, B6, and E, folic acid, and potassium. In addition to these ingredients, it also contains oleic acid (like olive oil), which helps increase good cholesterol and reduces cholesterol levels bad cholesterol and triglycerides.
It also has a high fiber content that helps with weight control and is highly recommended for prevention of heart diseases.
This delicious fruit, easy to add to your diet, provides the body with 2 grams of protein per 100 grams of avocado. Ideal for preparing salads and making guacamole.
Peach
This is another fruit with a higher amount of protein, as 100 grams of peach contain approximately 1.5 grams of protein. It is an excellent fruit to prepare healthy recipes such as salads and juices or to combine with other foods like nuts.
Among its health benefits, its antioxidant power, its ability to strengthen the bone system, help control blood pressure, facilitate digestion, and combat stress.
Apple
The apple is rich in vitamins A, C, E, B1, and B2, potassium, calcium, phosphorus, and fiber that helps prevent constipation and to regulate digestive functions. Likewise, this fruit contains very few calories, so it is highly recommended for your health and to help you lose weight.
Regarding its protein value, an apple provides 22 grams of protein per 100. Its flavor is delicious, ideal to be consumed alone or accompanied by other fruits. It is also widely used in salads, desserts, or to make compote, among other recipes.
Melon
This fruit is a great source of protein rich in vitamins A and C, as well as essential minerals for the body such as potassium, magnesium, calcium, and iron.
100 grams of melon contain 0.9 grams of protein. In addition, 90% is water and it contains almost no fiber, making it one of the healthiest fruits that cannot be missing from your diet.
Among its benefits for the body, its diuretic and antioxidant properties which promote the production of red blood cells and contribute to strengthening the immune system.
Papaya
Papaya is a fruit rich in protein which cannot be missing from this list. This product contains high doses of vitamins, among which stand out vitamins A and C, whose properties help protect muscle tissues and the immune system.
Its high fiber content helps control digestion and cleanse the body. Additionally, it contains flavonoids that contribute to preventing the onset of cardiovascular diseases.
100 grams of papaya will provide your body with 0,5 grams of protein. It is ideal for making juices and smoothies or for eating it directly. And even in some Latin American countries, it is used to make traditional sweets.
Banana
Banana contains 1.3 g of protein per 100 grams. Thanks to its high content of minerals such as potassium or magnesium, the banana is one of the most recommended fruits for athletes, it is already used, for example, as a treatment for cramps.
Additionally, it is one of the favorite ingredients when preparing a wide variety of culinary recipes such as sponge cake, Tatin tart, or banana lasagna, among other delights.
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