Five fruits wey dey rich in proteins

BBC News

24-05-2025

Wen pipo see passion fruit, dem tink say e get protein. But dis Caribbean fruit wey some dey call parchita or chinola for di region get valuable nutrients like vitamins, minerals, antioxidants and most importantly fibre and go fit be one of di most useful and unnoticed tools wen e come to building muscle mass.
"Pipo dey surprised to find out say some fruits get more dan 4g of protein in reasonable portion" na so Andrea Delgado tok. She be nutritionist for Mayo Clinic for United States.
"Di key dey often for di seeds" na wetin she tok.
She say though nutrients dey important for our diets, Dr Delgado dey remind us say "body also need fibre, carbohydrates and healthy fats".
She tell BBC Mundo say to include all diz fruits "fit make all di difference" to help build muscle mass.
Here are the fruits the nutritionist reminds us to add to our diet wen we dey try increase our protein intake to rebuild our muscles we use dem finish.
1. Passion fruit (parchita, chinola)
For Delgado, na passion fruit dey top di list wit almost 5g of protein per cup.
Di secret dey for density of di seeds: each seed get concentrates amino acids wey fit comot if dem drive di pulp.
Dis na why she dey recommend make pipo dey eat di whole fruit, and if you dey drink am in juice form no strain di seeds.
"If you strain di seeds, all you go get na di sugar; blend di whole fruit and drink di seeds", na wetin she recommend.
As e contain protein, passion fruit also contain soluble fibre, magnesium and phenolic compounds wey dey help to regulate blood pressure.
2. Guava
Next on di list, Dr. Delgado recommend guava.
She tell BBC Mundo say dis tropical fruit dey provide 4g of protein per cup and dey double di daily recommended amount of vitamin C. Most of di protein dey come from di seeds.
"Most of di protein dey come from di seed, dis na why ground pulp dey prefered to clarified juice". Na so she explain.
E dey reach in anti-inflammatory carotenoids, guava dey promote muscle recovery and also play role of antioxidant, dey prevent di effects of aging.
One portion dey provide more dan 300% of vitamin C requirements, wey dey useful for collagen synthesis and immune function.
According to Delgado, if you crush guava wit plain yogurt, e dey preserve di fruits pits and proteins and also add calcium and probiotics, wey be key elements of nutrition.
3. Pomegranate
For Delgado, pomegranate na excellent choice sake of di amount of nutrients e dey add to di diet.
Di pomegranate reddish arils dey offer 4g of protein per cup and a load of polyphenols wey di Mayo Clinic say dey associated with cardiovascular health and antioxidant action.
Studies wey di clinic do suggest say pomegranate juice fit help maintain healthy blood pressure and cholesterol levels.
Di fibre wey dey inside di seed dey aid digestion and prolong satiety, while di ruby color dey indicate di presence of anthocyanins, anti-inflammatory compounds wey dey linked to cardiovascular and nervous health
Anoda tin be say di versatility of di flavors make am an ideal nutritious accompaniment to all kinds of desserts and salad.
4. Jacquier - jackfruit
For her list, Delgado mention two fruits wey dey go through some form of cooking before eating wen we dey do exercise.
She explain say for vegan cooking, dem dey use dried jackfruit as substitute for meat, say dem dey serve am boiled, sautéed or baked.
According to her, di fruit dey provide up to 2.5g of protein per serving, along with minerals such as potassium and magnesium wey dey essential for healthy bones.
She add say most of di fibre and protein dey dey retained after cooking.
5. Dried apricots
Dried apricots wey dem dey also call apricot pits dey concentrate nutrients and provide up to 4g of protein per cup.
However, Delgado dey emphasize dia practicality: "dem dey light and Dey offer more protein dan wetin you fit get for our commercial bars.
What about avocado?
Wen I begin write dia article, I been tink say Delgado go begin tok about avocado, so I dey surprised say she no even include am for her list.
"Compared to oda nuts and dried fruits, avocados dey provide less protein", na so Delgado explain. "Di main value dey for monounsaturated fats, no be for protein profile. E get protein but very small quantity: around 1.8 grams per cup.
According to di nutritionist, to maintain an adequate protein intake, person wey dey weigh 65 kg supposed to consume between 1 and 1.2g of protein per kilo of weight( data 65 and 78g of protein per day).
"One cup of passion fruit contain 5g of protein, e sound like e no dey enough, but dat one count. Passion fruit contain vitamins, fibre and antioxidants wey supplements no fit provide" na so Delgado tok