People eat protein powder to build muscles, but it can also harm health

Foods for Muscle Building: Most people eat protein powder to build muscles. But it can also harm health. Because many fake protein powders are available in the market at low prices. In such a situation, including these 5 foods in the diet for natural protein is a better option.

Most of the people who exercise consume non-veg and protein powder for muscle building. But this is not the only way to strengthen muscles. There are many vegetarian options available which are rich in protein and can help you in building muscles. For this, you can take the help of these 5 protein-rich vegetables.

Pea

Small grain peas are often overlooked, but they are a treasure trove of protein. One cup of cooked peas contains about 8.6 grams of protein. Apart from this, fiber and vitamin A are also found in abundance in it.

Broccoli

Broccoli is not only a good source of protein (2.6 grams of protein in one cup) but it also contains vitamin C, vitamin K and fiber. It also helps in muscle recovery. You can eat broccoli raw in salads or you can steam it or cook it as a vegetable.

spinach

Spinach is also a protein-rich vegetable. One cup of cooked spinach provides about 5 grams of protein. Iron and calcium are also found in spinach, which Helps in strengthening bones You can include spinach in salad or you can eat it as paratha or vegetable.

Sweet potato

Sweet potatoes are not only delicious but also rich in nutrients. They contain protein (4 grams per cup) as well as complex carbohydrates that provide energy. Sweet potatoes are a great option for quick recovery after a workout.

mushroom

Mushrooms are often classified as fruits rather than vegetables, but they are a good source of protein. One cup of chopped mushrooms contains about 3 grams of protein. Also, mushrooms contain vitamin D Mushrooms are found in it which is very important for bones. You can add mushrooms to any vegetable or soup.

How to eat vegetables for maximum benefits?

Do not overcook the vegetables; keep them crisp so that the nutrients are not destroyed.

Eat healthy fats, such as olive oil or avocado, with vegetables. This helps the body absorb the nutrients.

Include a variety of vegetables in your diet every day to avoid nutritional deficiencies.