No, this article is not a joke. Those little tiny green peas that you see in the freezer section of grocery stores are nutrient powerhouses. They are rich in protein, lots of fiber, and exhibit impressive antioxidant activity. They also offer lots of micronutrients, including vitamins C and K and manganese. Besides their impressive nutritional profile, green peas are very versatile and deserve to be a staple food in your diet. 

What Are Green Peas?

Green peas are technically the seeds of the pod fruit and considered a fruit, not a vegetable. The reason for this is because they have seeds and develop from the ovary of the pea flower. These pods contain several small peas, either yellow or green in color, and (despite their fruit classification) are popularly used as vegetables in culinary applications. Different pea varieties offer different flavor profiles and can be enjoyed raw, cooked, or added to soups, stir-fries, and even desserts.

Peas have a rich history of culinary use, being a staple food in Chinese, Indian, Mediterranean, and British cuisines. In fact, archaeologists found evidence of wild pea consumption dating all the way back to 9750 B.C. Different civilizations consumed peas throughout the course of history, but were they aware of their nutritional benefits? Even if they weren’t, you can be by reading about the following health benefits of green peas.

Rich In Protein

Protein makes up the foundation of your skin, muscles, bones, and hair, but it plays a role in overall health. The body uses protein to build and repair tissues as well as synthesize enzymes and hormones. A protein deficiency can impair immune function, stunt growth, and decrease energy levels. Green peas are naturally rich in pea protein, with a cup of peas providing 8.6 grams. That makes green peas on par with other plant-based proteins, including quinoa, hemp seeds, and nutritional yeast. 

Support Healthy Digestion

In addition to the impressive protein content, green peas boast 8.8 grams of fiber per cup, which fulfills 35% of the recommended daily intake (RDI) of fiber. Studies suggest that incorporating more fiber-rich foods into your diet benefits several aspects of your health, especially digestion. Fiber passes through the digestive tract undigested, which adds bulk to stool to increase stool frequency. Some research indicates that fiber may benefit digestive conditions, including stomach ulcers, diverticulitis, and gastroesophageal reflux disease (GERD).

May Protect Against Cancer

Green peas contain a lot of antioxidant compounds, which work to fight free radicals. They also help to relieve inflammation and reduce oxidative damage to cells. In some in vitro studies, some antioxidants in green peas have exhibited anti-cancer properties. Saponins are a type of antioxidant compound found in green peas, and they may inhibit tumor growth. According to a 2009 review from Canada, saponins in green peas and other legumes may have therapeutic effects against some types of cancer. Another review of in vitro studies found that saponins were able to prevent the growth and spread of cancer cells. That said, more research is necessary to confirm the promising anti-cancer activity of green peas. 

Support Blood Sugar Control

The fiber and protein in green peas may help regulate blood sugar levels. In turn, these efforts may prevent symptoms like fatigue, increased headaches, and frequent urination (more common among diabetics). Fiber slows the absorption of sugar into the bloodstream, which helps maintain steady blood sugar levels. Increasing protein intake has also been associated with lower blood sugar levels in people with diabetes. Not only that, but green peas have a low glycemic index. One review found that eating lots of foods with a low glycemic index, such as peas, can help lower the risk of diabetes.

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The great thing about this kale salad is that it contains an assortment of antioxidants, healthy fats, fiber, protein, and vitamins and minerals. Kale is naturally rich in vitamin K, iron, protein, fiber, and more, while blueberries have vitamin C and other antioxidant compounds.

Chapters:
0:00 Intro
0:03 Ingredients
0:08 Apple, chopped
0:16 Pistachios, chopped
0:28 Kale, chopped
0:43 Dressing
1:05 Toss Salad
1:14 Bon Appetit

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For most people, the love affair with peanut butter begins with a childhood favorite: the peanut butter and jelly sandwich. Others fell in love with peanut butter on celery sticks or apple slices. Since those early introductions to peanut butter, you probably found other uses for the creamy, protein-rich treat. However you use it, peanut butter delivers great flavor and texture, but it has a lot more competition now. 

Other nut and seed butters offer more diverse nutritional profiles and often taste better than classic peanut butter. Additionally, many nut and seed butters tend to be less processed and less sugary, making them better for your body. Plus, about three million people in the U.S. are allergic to peanuts, but they can take advantage of other nut and seed butters. Cashew, almond, walnut, sunflower seed, pumpkin seed, and pistachio butters exhibit more unique flavor profiles and textures. They also tend to have more heart-healthy fats, fiber, and protein than your average peanut butter. Finally, many of these nut and seed butters tend to be easier to digest than peanut butter. Continue reading to see which nut and seed butters you should consume to increase your protein intake. 

Walnut Butter

Walnuts are naturally rich in omega-3 fatty acids, which boost the health of your heart and brain. Omega-3s may also lower inflammatory markers in the body. Although walnut butter may have a lower protein content than peanut butter, it is a better choice because of the omega-3 content. Walnuts contain more heart-healthy antioxidants than other nuts, including almonds and peanuts. You can find walnut butter at your local health food store or order it online. 

Sunflower Seed Butter

Super smooth and undeniably delicious, sunflower seed butter is easily spreadable and pairs well with oatmeal and smoothies. This is a great alternative to nut butters if you have a nut allergy. Sunflower seed butter boasts an impressive nutritional profile, offering large amounts of magnesium, copper, fiber, protein, niacin, and vitamin E. Get creative and put it on top of a warm baked sweet potato for a complex carb, healthy fat, and protein combo!

Almond Butter

Almond butter is probably the most popular alternative to peanut butter. It has a naturally sweet flavor profile, thick texture, and high protein content. It does rank below peanut butter on the protein scale, but it contains more vitamin E, manganese, copper, biotin, calcium, iron, magnesium, and monounsaturated fats than peanut butter. Incorporate almond butter into smoothies, desserts, oatmeal, or slather it on celery sticks and apple slices. 

Cashew Butter

Cashew butter is very decadent, but it is slightly thicker than peanut butter. It exhibits a toasty flavor profile that pairs well with multigrain bread and dates in vegan desserts. You can even add cashew butter to curries to make them extra rich. Offering about six grams of protein per ounce, cashew butter ranks a little lower than other nut butters on the protein scale. It does, however, offer lots of phosphorus, copper, magnesium, zinc, and manganese. 

Tahini (Sesame Seed Butter)

Commonly known as tahini, sesame seed butter is a go-to ingredient in Middle Eastern and Mediterranean cuisine. It has a delicate nutty flavor that goes great in sauces, marinades, dressings, and even desserts. Tahini is naturally rich in protein, but it also contains iron, manganese, magnesium, calcium, phosphorus, and zinc. It also contains vitamins B1, B3, and B6, in addition to selenium and monounsaturated fats that help to reduce inflammation. 

Pumpkin Seed Butter

You wouldn’t think about pumpkin seed butter being a thing because people typically eat pumpkin seeds whole. If you want to try something new, pumpkin seed butter shares a similar profile to sunflower seed butter, but it’s very rich in zinc. This nutrient is necessary to optimize immune function, so a spoonful of pumpkin seed butter may help you meet your RDI. It can have a slightly bitter flavor profile, but you can incorporate raw agave nectar or maple syrup to sweeten it up. 

Pistachio Butter

Rich in vitamins like B6, pistachio butter is a luxurious spread that you’re bound to love. Vitamin B6 is an integral nutrient for optimal brain and heart health, but it also enhances immune function. Pistachio butter contains more potassium than other nut and seed butters, in addition to protein and amino acids like L-arginine, which is necessary for blood circulation. Pistachio butter is great in savory applications like pesto.

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There are many popular diet plans that contribute to weight loss. There’s the ketogenic diet, intermittent fasting, vegan diet, paleo diet, carnivore diet, and many more. Research on which diet you want to choose is always encouraged before embarking on that journey. Consider weighing the pros and cons of the diet to decide whether or not it will help you achieve your health goals. Many people focus on the weight loss aspect, and fail to acknowledge the potential harm that certain diets can have on the body.

Since warm weather is all anyone can talk about nowadays, dehydration is a popular topic of conversation. Some diets very easily cause dehydration, despite the fact that water is allowed on many of them. These diets don’t forbid water, but the reality is that people don’t drink enough water to begin with. The body needs water to survive, helping all tissues, cells, and organs. Failure to meet the recommended daily intake of water can cause numerous health symptoms and increase the risk of heatstroke or heat exhaustion.

Symptoms of Dehydration

No diet should cause dehydration, but the fact remains that some accelerate this process more than others. There are some telltale signs that indicate dehydration. If you notice some of the following symptoms, be sure to increase your water intake. Set reminders on your phone to drink water if you think you’ll forget. Little preventative measures go a long way.

• Dry mouth
• Feeling thirsty
• Dry skin
• Sweating less than usual
• Fatigue
• Headaches
• Dark-colored urine
• Dizziness

Intermittent Fasting

This dietary regimen alternates between periods of eating and fasting throughout the day. There are several variations of this program, with people choosing the best one that fits their lifestyle. For example, 16:8 approach involves fasting for 16 hours a day and eating planned meals and snacks during the other eight hours. Even during periods of fasting, you are allowed to drink water, yet people rarely do. The reality is that people forget to drink water when fasting. Without sitting down to enjoy a meal regularly, drinking water falls by the wayside. Don’t forget to make water a priority during fasting periods. Additionally, consume hydrating foods during allotted eating periods. 

The Atkins Diet

This popular low-carb diet, which isn’t quite as low-carb as the ketogenic diet, puts people at risk of dehydration. Say goodbye to starchy vegetables and most fruits when you adhere to the Atkin’s diet. Only after you have been on it for a couple weeks can you incorporate some low-carb fruits into the diet. By eliminating fruits and many vegetables, the risk of dehydration dramatically increases. These foods contain beneficial electrolytes and water, which aid optimal hydration. 20% of hydration comes from diet, so don’t skimp on water consumption if you decide to try this diet out. 

Ketogenic Diet

The ketogenic diet, also known as the keto diet, is a popular low-carb diet that focuses on high-fat and high protein foods. The goal of this diet is to get the body to enter a state of ketosis, which is a metabolic state that leads to the body burning fat in the absence of carbs. When you eliminate carbs from your diet, the body naturally releases water. The body resorts to glycogen storage to break down carbs, losing more water in this process. Always take the steps to hydrate every single day. Drink a tall glass of water when you wake up and before each meal. Carry a reusable water bottle around and fill it up when it gets empty. There are many hydration apps that can help you keep track of your water intake. 

High-Protein Diet

A diet that is predominantly focused on protein intake slowly causes dehydration, especially in endurance athletes. One study found that the degree of hydration drastically decreased when more protein was consumed. The paleo and Dukan diets focus on protein, recommending that 10-35% of all daily calories come from protein. Nitrogen exists in amino acids that comprise protein. Eating too much protein causes the body to flush out excess nitrogen with fluids and water. Because the body uses more water to flush out the excess nitrogen, you can experience dehydration more quickly. Make sure to overcompensate your water consumption if you happen to follow this type of eating model. 

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On the latest episode of Vegan101, we’ll show you getting the proper amount of Protein on the Vegan Diet!

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What are the most common foods that come to mind when you think of protein? Meat, eggs, protein powder (it’s in the name!), seafood, and more are the typical go-to protein sources. If you exclusively rely on these foods for your protein needs, your overall health may suffer. While these food sources contain protein, they may not be high quality or rich with beneficial nutrients. As it turns out, there are many protein sources that people often overlook.

There are many surprising foods that pack a powerful protein punch. Most of these foods are plant-based, which is good news for anyone who follows a vegan or vegetarian diet. Not to mention, these overlooked protein sources are often easier for the body to absorb. When the body can easily process foods, it can absorb the nutrients a lot quicker. For example, your body can absorb the protein from hemp seeds more easily than the protein from red meat. 

How Much Protein Do You Need?

No matter what diet you subscribe to, it’s always best to give your body the healthiest foods. The recommended daily allowance for protein is about seven grams per 20 pounds of body weight. If a person weighs 140 pounds, they would need 50 grams of protein each day. That said, someone who ways 300 pounds may not need to follow that rule, because too much protein can harm the body. People who eat too much protein, especially if it comes from red meat or foods with saturated fats, can increase their risk of kidney stones, colon cancer, and heart disease. Focusing on plant-based protein options may not carry these same risks, though.

Unique Protein Sources

Artichoke Hearts

Originating in the Mediterranean, artichoke hearts exhibit offer four grams of protein per cup. In addition to their protein content, they also offer vitamin C, vitamin K, folate, vitamin B6, magnesium, potassium, fiber, and complex carbohydrates. While fresh artichokes are the best options, it takes several whole artichokes to yield one cup of artichoke hearts. There are many jarred varieties that you can purchase in stores. 

Lentils

Lentils are legendary legumes that come in several varieties. The most common lentils are green or red, and you can treat them both the same when it comes to cooking. Additionally, almost all lentil varieties offer similar nutritional values. They typically contain 115 calories, 8 grams of fiber, and 9 grams of protein per one-half cup of cooked lentils. Add them to a stew, soup, or transform them into a filling side dish.

Seaweed

Surprisingly, seaweed is one of the best plant-based sources of protein, offering up nine grams per cup. While the protein amount varies between seaweed varieties, they generally offer similar amounts. There are many ways way to consume seaweed, including seaweed salads, in poke bowls, in regular salads, or in the form of nori sheets. Keep in mind that you’ll have to eat a lot of nori sheets to get one serving of protein. For all the cooks out there, consider blending nori sheets in dips, pestos, or dressings as a salt substitute. 

Green Peas

Throughout the year, green peas are readily available in their frozen form. One cup of green peas offers up to eight grams of protein. The great thing about green peas is that you can add them to soups, stews, pastas, salads, or fried rice dishes. Keep in mind that these are not snow peas or sugar snap peas; these are green peas.

Spinach

Everyone can benefit from adding more leafy greens to their diet. Leafy greens like spinach, kale, collard greens, or chard are key components to healthy diets, as they offer vitamins, minerals, fiber, and protein. One cup of cooked spinach offers about five grams of protein. The best part about leafy greens like spinach is that they are low in calories!

Quinoa

Many people think quinoa is a grain because it’s advertised as an alternative to rice, pasta, and more. Quinoa is actually a seed that contains all the nine essential amino acids that the body needs. The body doesn’t make essential amino acids, so you need to obtain them from food sources. One cup of cooked quinoa contains eight grams of protein and five grams of fiber. 

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Nuts are some of the most nutrient-dense, plant-based foods that everyone should include in their diet. Well, obviously don’t include them if you have nut allergies. Eating nuts can help you increase your protein intake, which is necessary for healthy skin, bones, and muscles. When you supply the body with the healthy fats, fiber, and protein from nuts, you feel more satiated and energized than usual. 

This article discusses protein, but we can’t ignore the monounsaturated fats, vitamin E, anti-inflammatory properties, and antioxidants in nuts. For example, L-arginine is an antioxidant that may help to improve circulation and erectile dysfunction. Nuts are superfoods that don’t receive the same love as kale, seaweed, sweet potatoes, and other fruits and vegetables. What’s the reason for this? People tend to overdo it on nuts. Since nuts are high in calories (their only downside) you have to limit your intake to no more than a small handful daily. Additionally, it’s best to avoid salted, flavored, or roasted nuts and focus on raw varieties instead. We’ve detailed seven nuts that have the highest protein content below. 

7 Nuts With The Most Protein

Almonds

Is the almond the undisputed king of nuts? Some argue that you can’t get any better than the almond, which is technically a seed, even though people group it into the nut category. Did you know that roughly eight out of every ten almonds are grown in California? They have gained a lot of popularity in their non-dairy milk form, but snacking on one ounce of almonds provides the body with six grams of protein. They also contain lots of antioxidants that are beneficial for heart health and fighting oxidative stress. 

Pine Nuts

We just went from an affordable nut to a pricey nut. Pine nuts are actually the seeds of pine cones, and they offer a creamy, buttery flavor because they are high in healthy fats. Most pesto sauces contain pine nuts, which exhibit anti-inflammatory effects on certain cancer cells. A quarter-cup of pine nuts logs 4.5 grams of protein. 

Pistachios

Crack open the shells and get to snacking, but no more than half a cup at a time. Pistachios are rich in fiber, unsaturated fats, and plenty of antioxidants. In fact, researchers studied the antioxidants in pistachios and found that they benefited blood pressure and endothelial function. Although this research is preliminary, this may help reduce heart-related health problems. Oh, we forgot to mention that half a cup of pistachios offers 20.16 grams of protein.

Hazelnuts

If you’re familiar with Nutella or coffee creamer, you’re familiar with hazelnuts. The subtly sweet, buttery flavor of hazelnuts makes them excellent snacks or great salad toppers. According to several studies, hazelnuts can help to decrease LDL (bad) cholesterol levels, which can lead to improved heart health. Simply enjoy a quarter-cup of hazelnuts for five grams of protein. 

Walnuts

If you’re about that omega-3 life, don’t miss out on walnuts, which happen to contain more omega-3 fatty acids than any other nut. Omega-3s work to boost heart health and memory, and walnuts even look like little brains. A quarter-cup of walnuts offers 4.5 grams of protein, so get to snacking!

Brazil Nuts

These are probably the biggest nuts on this list, and you’re supposed to eat them sparingly. According to nutritionists, you should not consume more than one to three Brazil nuts per day. The reason for this recommendation is because they pack a ton of selenium, and too much selenium can lead to selenosis. One ounce of Brazil nuts offers four grams of protein. 

Cashews

From nut cheeses and non-dairy milks to raw vegan puddings and creamy dressings, there’s nothing that you can’t do with cashews. While they are technically seeds, cashews offer myriad nutrients, including copper and protein. Copper works to improve immune function and assists with the production of red blood cells and connective tissue. Several studies found that sufficient copper intake helped reduce a person’s risk of osteoporosis. A quarter-cup of cashews offers five grams of protein and satisfies 80% of the recommended daily intake of copper. 

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When you have the opportunity to eat a meal with almost every color of the rainbow, capitalize on that because that means you’ll consume a diverse assortment of antioxidants, minerals, and vitamins. This bowl also contains spirulina, which is an incredible source of folate, protein, iron, calcium, magnesium, potassium, and manganese.

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A common misconception regarding fitness is that the more frequently you train the better the results. It sounds logical enough, however, it’s been proven that the actual workout process is not where your body is forced to take shape or tone. That can only happen during the recovery process.

The Importance Of Rest And Recovery 

Your rest and recovery routine is a vital component of your overall fitness goals, and if you want the best results possible you’re going to need a foolproof post-workout plan that will quickly boost your performance and maximize your gains. Getting plenty of rest allows the body to recover from tissue damage and replenish energy. The more intense the exercise the more critical it is that your body repairs itself. This is the time when the muscle tissue is forced to rebuild and become stronger than it was before. Taking the right approach to this process may accelerate the recovery phase and be more effective in the long run.

Tips For Faster & More Effective Recovery

Drink Lots of Water

Your body expels massive amounts of fluid during a workout in order to naturally cool itself. It’s important to the recovery process that you rehydrate the body after intense physical activity. This will help you avoid muscle fatigue and soreness by nourishing the tissue with oxygen. Water is always the preferred liquid to hydrate the body, but there are other beverages that can improve recovery specifically designed for recovery, including post workout smoothies or homemade juices. If you are going to use packaged powders or supplements for recovery, make sure that you opt for varieties that are plant-based and free of added sugars and flavors.

Get At Least 8 Hours of Sleep

Not only is it important to get a good night’s sleep in general, but sleep is especially important after you’ve put the body through extreme physical activity. It’s also natural to feel tired or sleepy after a workout. Don’t fight your body’s urge to rest because your body is signaling you that it needs to recharge. Getting a sufficient amount of rest (between 7-8 hours is the ideal time you should sleep for every night) is the best way to speed up the recovery process. When you sleep your body works to repair damaged cells and tissues, making it so they can withstand future resistance during exercise. This is how you’re able to gain muscle and strength as you proceed in your exercise regimen.

Stretch

Stretching is not only good before you engage in exercise, but it’s also very effective post workout. It’s a quick and simple way to release tension from the muscles in order to avoid cramping and future injuries. After working on a particular muscle group, take time to perform a full stretch routine to help relax the muscles and accelerate the recovery process. Nothing’s worse than experiencing muscle spasms or cramps that are so painful that they awaken you from deep sleep. Be sure to stretch before and after every exercise session.

Eat A Healthy High-Protein Meal

A nutritious post workout meal will leave you feeling fueled and energized, putting your body on the fast track to recovery. Eat a healthy balanced meal right after your workout and the following meal for the best results. It’s highly recommended that you omit dairy, fried foods, and processed foods from your post workout meals. Unhealthy foods that are packed with preservatives and saturated fats will not only hinder you recovery and add more toxins and mucus to your body. This will minimize your gains and prolong the amount of time your body needs to recover since your cells are being deprived of healthy enzymes.

Take An Ice Bath

A staple with many of today’s top athletes and fitness gurus, ice baths are used to reduce muscle soreness and prevent tears and injuries. If a full bath of ice is too much cold to handle, use an icepack on the sore areas for approximately 20 minutes to help with your recovery time. The ice decreases inflammation in the sore area and acts like a mild anesthetic by numbing the muscle tissue to relieve any aches or pain that comes with having sore muscles.

Do Not Over-Train

This goes without saying, but overtraining undermines the recovery process and can prolong muscle fatigue. The lack of rest will diminish muscle gains, since your cell tissues are not given ample time to rebuild. Try taking at least two days off that specific muscle group to give it time to recover.

Get A Massage

Nothing feels better on sore muscles than a good massage that relaxes muscle fibers and breaks down fascia for release. Massaging the tissue after an intense workout will improve blood circulation and relieve tension. It also helps heal scar tissue and provides relief to muscle aches and cramps.

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This is an amazing bowl filled with roasted chickpeas, colorful vegetables, and it is all topped with a tahini dressing. This is bowl flavorful, vegan, dairy-free, and a great way to get a ton of nutrients in one bowl.

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