With the new year in full swing, you may be focusing on more protein as one of your health goals. Protein is one of the three major nutrients, along with carbohydrates and fats, and is obtained from animal and plant foods. When you ingest protein, it is broken down into amino acids in your body. There are mainly two types of amino acids. Not requiredYour body produces it by itself, necessarymust be obtained from the diet.
of Dietary Guidelines for Americans 2020-2025 Depending on factors such as age, gender, and kidney health, we recommend getting 10% to 35% of your daily calories from protein. Including enough protein in your daily diet can help you feel fuller, have more stable blood sugar levels, and maintain lean body mass, but that's not all. Bianca Tamburello, RDN“Protein builds muscle, gives structure to hair, skin, and bones, transports oxygen throughout the body, balances hormones, and supports body processes including digestion,” says Protein, a registered dietitian at Fresh Communications. We will fulfill our mission.”
One great way to get enough protein and other nutrients is to include a variety of nuts and seeds in your diet. “Nuts and seeds provide more than protein,” he says. Kathleen Benson, RD, a certified registered dietitian with Top Nutrition Coaching. “Nuts and seeds are rich in a variety of micronutrients, including antioxidants, vitamins, and minerals, which play a variety of roles in supporting overall health, from immune system support to skin health. We will fulfill our mission.”
Nuts and seeds aren't just delicious salad toppings. If you're ready to increase your protein intake and take advantage of all the health benefits nuts and seeds have to offer, check out our list of 10 and delicious recipes you can start making today.
1. Hemp seeds
protein: 9 grams in 3 tablespoons (30 grams) USDA.
When it comes to plant-based protein, these mild-tasting seeds may be the star of the show. Tamburello says, “Hemp seeds contain a whopping 9 grams of plant protein in just three tablespoons, plus anti-inflammatory properties and essential omega-3 fats.” Hemp seeds come from the same type of plant as cannabis, but they are different varieties. It's packed with nutrients. Try peanut butter and hemp bananas for a unique and flavorful snack.
2. Pumpkin seeds
protein: 8 grams (28 grams) per ounce USDA.
These flavorful seeds are another star of protein and may even help you get a restful night's sleep. Pumpkin seeds are another protein-rich seed, containing 8 grams per ounce. “They're rich in magnesium and tryptophan, so eating pumpkin seeds near bedtime can help you fall asleep faster and wake up feeling more rested,” says Tamburello. Try Pumpkin Seed Salmon with Maple Spice Carrots for an easy one-pan meal.
3. Peanuts
protein: Contains 7 grams of protein per 1 ounce (28 grams). USDA.
Peanuts are actually a legume, but we included them here because they have so many amazing health benefits.His 2020 review published in Food science and human health We have shown that peanuts help optimize cholesterol, triglyceride, and blood pressure values. Samantha MacLeod, MS, RDN“Containing 7 grams of protein per ounce, they are one of the best sources of protein among various nuts and seeds,” says R.D., R.D., Fresh Communications. If you want to give your salad a unique twist, try our Spicy Cucumber Salad with Coriander and Peanuts.
4. Almond
protein: Contains 6 grams of protein per 1 ounce (28 grams). USDA.
If you're looking for ways to improve your heart health, think of almonds. “They provide a good amount of protein, along with heart-healthy fats and vitamin E,” says Benson. One ounce of almonds contains about 6 grams of protein. You can snack on raw almonds or mix sliced almonds into your salad, but don't. Don't forget about the health benefits of baking with almond flour. For a sweet and healthy treat, try making an almond flour cake.
5. Sunflower seeds
protein: Contains 6 grams of protein per 1 ounce (28 grams). USDA.
This small but mighty seed contains about 6 grams of protein per ounce and more. MacLeod says, “Sunflower seeds are a delicious source of protein and other nutrients, vitamins and minerals. They are often included in a variety of nutrition bars and are a great addition to your favorite trail mix recipes. Speaking of bars, these Apricot and Sunflower Granola Bars are perfect for a quick snack to have on hand.
7. Pistachio
protein: Contains 6 grams of protein per 1 ounce (28 grams). USDA.
These little green nuts are a great source of protein, but they also have amazing benefits: they're great for eye health. Tamburello says, “One serving of pistachios contains about 6 grams of protein. This nut is rich in certain antioxidants that protect against macular degeneration and the harmful effects of blue light on the eyes. For a nutritional boost, cook roasted pistachio-crusted salmon with broccoli.
7. Cashew nuts
protein: Contains 5 grams of protein per 1 ounce (28 grams). USDA.
For an antioxidant boost, try cashews. “Cashews contain 5 grams of protein per ounce, and they also contain beneficial fiber and healthy fats. Like other nuts, cashews protect your body and cells from harmful substances. It contains a large amount of antioxidants that protect you,” says Tamburello. Our Garlic Cashew Chicken Casserole is a beautiful, warm, Asian-inspired dish that you'll love.
8. Flaxseed
protein: 5 grams per ounce (28 grams), USDA.
McLeod likes to add flaxseed to her smoothies for extra fiber and protein. She says, “Flaxseed contains about 5 grams of protein per ounce and is also high in fiber.” This ounce contains about 8 grams of fiber and is easy to store. If you're looking for a sweet and healthy dessert, her blueberry oat scones with flaxseed are the way to go.
9. Hazelnut
protein: 4 grams per ounce USDA.
Also called hazelnuts, these hardy winter nuts are slightly sweet and packed with health benefits. MacLeod says, “Hazelnuts contain about 4 grams of protein per ounce, making them a rich source of nutrients, including protein. I love adding them to a delicious warm Brussels sprout salad.'' In keeping with the winter theme, try Anthony Anderson's Sweet Potatoes Home Fried Cranberry with Hazelnut Crumble.
10. Walnut
protein: 4 grams per ounce USDA.
These nutritious nuts contain 4 grams of protein per ounce, adds healthy fats and other nutrients. Mr. MacLeod is nutrients,”[It shows that] Nutrients in walnuts (particularly omega-3 fatty acids) have antioxidant and anti-inflammatory properties that may have positive effects on cognitive function. ” Baked oatmeal with bananas, raisins and walnuts is the perfect way to warm up on a cold morning.
conclusion
With a wide variety of nuts and seeds, you'll never get bored. There are endless ways to incorporate them into your daily diet. “Regularly consuming a variety of nuts and seeds can be an easy and effective way to ensure you're getting a variety of beneficial nutrients,” says Benson. Nuts and seeds are a great way to get a good dose of protein, but they're just the tip of the nutritional iceberg.
