If you love nuts, you’re in for a treat. These tiny crunchy pieces are a great source of nutrition. vegetable proteinand other essential nutrients. Although you may often eat nuts as a snack, nuts are extremely versatile and can be used in a variety of dishes, from savory to sweet. Plus, nuts are packed with nutrients, so you don’t need to eat a lot to get the benefits.
“Eating a handful of nuts each day as part of a healthy diet may have health benefits. heart healthIt’s a good source of fiber, protein, healthy unsaturated fatty acids, antioxidants, vitamins, and minerals, which helps with brain health and weight management. ” says Jaelyn Jones, MS, RDShe is also a registered dietitian and owner. lifestyle nutritionist In Atlanta. Consuming enough protein has become a trend in health maintenance these days. high protein nuts Below are some great ways to increase your daily intake.
Wondering how much protein to aim for? The daily intake of protein is 50 grams per day based on a 2,000 calorie diet. Or 0.8-1 grams per kilogram of body weight. According to the U.S. Department of Agriculture, in general, adult women should aim to consume 34 to 46 grams of protein per day, and men should aim to consume 34 to 56 grams of protein per day, although this can vary slightly depending on factors such as age. must be ingested. 2020-25 Dietary Guidelines for Americans.
peanuts
America’s favorite nuts are actually legumes like lentils and beans, but we had to include them on this list. 7 grams per ounce.
Peanuts are also a good source of folate, niacin, and biotin. Hair growth and hair loss prevention, Anita Mirchandani, MS, RD, CDN, Registered Dietitian in New York Say. Do not peel off the thin red skin of shelled peanuts. The skins contain powerful antioxidants such as resveratrol, which is found in grape skins. Peanut butter is probably the most commonly used peanut, but choose natural peanut butter with no added sugar or oil. Mirchandani mixes peanut butter into oatmeal and smoothies, and adds it to curries and other sauces.
almond
If we’re talking about real nuts (not legumes like peanuts), then almonds are at the top of the list. Almonds contain about 6 grams of protein per ouncealso contains 3 grams of fiber per ounce. Almonds are also rich in vitamin E, which is especially important for vision and skin health.
Almonds make a filling snack, and almond butter can be used in place of peanuts in just about anything. You can make your own almond butter by simply blending unroasted almonds and a little salt in a blender or food processor until smooth.
Related: 15 High-Protein Meal Prep Recipes for Easy, Healthy Meals Throughout the Week
pistachio
Pistachios contain 6 grams of protein per ounce. and holds the distinction of being the only nut complete protein. Complete proteins contain all nine essential amino acids that your body needs but cannot make on its own, including leucine, lysine, and tryptophan.
Pistachios’ rich fiber and protein combination can help you maintain a healthy weight by keeping you full for longer. It also helps support good sleep as it is a source of melatonin, magnesium, and vitamin B6. A trio that helps calm your body and help you get a more restful sleep. “If you need an after-dinner, pre-bedtime snack, pistachios are the way to go,” says Mirchandani.
cashew nuts
Cashews are popular around the world because they are the base of many plant-based sauces, creams, and cheeses thanks to their soft, buttery texture. vegetarian and vegan mealswe will deliver Contains 4 grams of protein per ounce. “Cashews are multifaceted and can be mixed into creams or added to gravies to boost their nutritional profile,” says Mirchandani.
brazil nuts
A large Brazil nut contains 4 grams of protein per ounce — but because of their size, there are only one or two nuts per serving. It is also rich in selenium. One nut provides more than 100% of the selenium you need in a day. Selenium is an antioxidant and is important for thyroid function, immunity, reproductive health, and more.
Be careful not to exceed the serving size, as eating too many Brazil nuts can lead to selenium poisoning, which can lead to heart, kidney, and nervous system problems over time.
hazelnut
Also called hazelnut Hazelnuts contain 4 grams of protein per ounce. It’s also rich in the anti-inflammatory minerals potassium, manganese, and magnesium. “They are a good source of antioxidants and may also help lower blood pressure,” says Mirchandani.
pine nuts
It’s actually a type of pine seed, but it’s edible and comes packaged. 4 grams of protein per ounce. Pine nuts are an important ingredient in pesto. The creamy texture prevents the seasoning from thickening, making it perfect for blending into other types of sauces. It also provides iron and vitamin E for healthy blood. magnesium.
Related: The perfect protein source for vegans and vegetarians
walnut
Walnuts contain 4 grams of protein per ounceBut other health benefits are what really make them shine. They’re also one of the best plant-based sources of anti-inflammatory omega-3 fatty acids and folic acid, two nutrients important for health. brain health.
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