Now that the year is well underway, one of your health objectives might be to consume more protein. One of the three macronutrients, along with carbohydrates and fat, protein is derived from both plant-based and animal-based diets. Your body converts protein that you ingest into amino acids. Amino acids can be divided into two categories: essential and non-essential. Essential amino acids are produced by your body and must come from diet.
Depending on your age, sex, and renal health, the 2020–2025 Dietary Guidelines for Americans advise you to obtain 10%–35% of your daily calories from protein. Not only may eating a sufficient amount of protein in your meals help you feel fuller longer, but it can also help you retain your lean body mass and stabilize your blood sugar. “Protein plays a role in building muscle and providing structure to hair, skin, and bones, transporting oxygen throughout the body, hormone balance, and supporting body processes including digestion,” explains Bianca Tamburello, RDN, a registered dietitian with Fresh Communications.
Including a range of nuts and seeds in your meals is a wonderful way to make sure you’re getting adequate protein and other nutrients. According to Kathleen Benson, RD, a professional registered dietitian with Top Nutrition Coaching, “nuts and seeds offer more than just protein.” “Antioxidants, vitamins, and minerals are among the many micronutrients found in nuts and seeds. These nutrients support everything from skin health to the immune system.”
Including a range of nuts and seeds in your meals is a wonderful way to make sure you’re getting adequate protein and other nutrients. According to Kathleen Benson, RD, a professional registered dietitian with Top Nutrition Coaching, “nuts and seeds offer more than just protein.” “Antioxidants, vitamins, and minerals are among the many micronutrients found in nuts and seeds. These nutrients support everything from skin health to the immune system.”
Hemp Seeds
These mild-tasting seeds could be the star of the plant-based protein show. “Hemp seeds offer up a whopping 9 grams of plant protein in 3 tablespoons, plus essential omega-3 fats and anti-inflammatory properties,” claims Tamburello. Although they come from a distinct variety of plant, hemp seeds are related to cannabis. They are nutrient-dense. For a tasty but unusual snack, try our Peanut Butter & Hemp Banana.
Pumpkin Seeds
These tasty seeds are an additional protein powerhouse that might even promote sound sleep. At eight grams per ounce, pumpkin seeds are another seed that’s strong in protein. Pumpkin seeds, which are high in tryptophan and magnesium, may help you sleep better and wake up feeling more refreshed, according to Tamburello. Try our Pumpkin Seed Salmon with Maple-Spice Carrots for a simple one-pan dinner.
Almonds
Although they are technically a legume, we’re including peanuts because of their many wonderful health advantages. According to a 2020 review that was published in Food Science and Human Wellness, eating peanuts can help you achieve optimal blood pressure, cholesterol, and triglyceride levels. According to registered dietitian nutritionist Samantha MacLeod, M.S., RDN, of Fresh Communications, “they are one of the best sources of protein when it comes to different nuts and seeds, at 7 grams of protein per ounce.” Try our Spicy Cucumber Salad with Cilantro & Peanuts for a novel take on salad.
Sunflower Seeds
With so much more, these small yet powerful seeds contain around 6 grams of protein per ounce. According to MacLeod, sunflower seeds are a tasty way to get protein along with other essential elements like vitamins and minerals. They can be added to your favorite trail mix recipe and are frequently found in various nutrition bars. Speaking of bars, these granola bars with apricot and sunflower seeds are a perfect little snack to have on hand.
Pistachios
In addition to being a fantastic source of protein, these little green nuts have an unexpected advantage: they are excellent for eye health. According to Tamburello, there are roughly 6 grams of protein in a serving of pistachios. This nut is notable for having high concentrations of certain antioxidants that guard against blue light damage to the eyes and macular degeneration. Prepare this Roasted-Pistachio Crusted Salmon with Broccoli to amp up the nutritional value.
Nuts
Try cashews for an antioxidant boost. According to Tamburello, cashews offer five grams of protein per ounce in addition to healthful fats and fiber. “Cashews, like other nuts, have a high content of antioxidants that shield cells and the body from harmful substances.” We know you’ll enjoy this lovely, comforting, Asian-inspired dish, Garlic Cashew Chicken Casserole.
Flax Seeds
MacLeod like adding flaxseeds to her smoothies to increase their protein and fiber content. “Flaxseeds are high in fiber and contain approximately 5 grams of protein per ounce,” the speaker states. That ounce has about 8 grams of fiber, and they are convenient to store. Our Flaxseed-Blended Blueberry-Oat Scones are the ideal choice for a tasty and healthful dessert!
Hazelnuts
These tough winter nuts, also known as filberts, are packed of health advantages and a bit on the sweet side. According to MacLeod, hazelnuts contain 4 grams of protein per ounce, making them a nutrient-dense food.
Cashews
These nutrient-dense nuts provide healthful fats, essential nutrients, and about 4 grams of protein per ounce. “[It shows that] nutrients in walnuts (particularly omega-3 fatty acids) have antioxidant and anti-inflammatory impacts which can have positive effects on cognitive function,” MacLeod refers us to a 2020 study that was published in elements. On a cold morning, baked oatmeal with banana, raisins, and walnuts is the ideal way to warm yourself.
The Final Word
You won’t get bored because of the enormous variety of nuts and seeds that are accessible. You may incorporate them into your everyday meals in a plethora of ways. “Including a variety of nuts and seeds on a regular basis can be a simple and effective way to ensure a wide range of beneficial nutrients,” states Benson. Although nuts and seeds are an excellent source of protein, they are only the very beginning of nutrition.
