Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
Key Points:
– Nuts and seeds are excellent sources of protein, fiber, healthy fats, and essential nutrients for overall health.
– Top selections such as hemp, pumpkin seeds, peanuts, and almonds provide 6–9g of protein per serving.
– Enhance your meals with these delicious, protein-rich snacks to support muscles, skin, and energy levels.
– As you focus on health goals for the new year, increasing your protein intake is a great idea. Protein, one of the three macronutrients, can be obtained from both animal and plant sources. Including a variety of nuts and seeds in your diet is a smart way to ensure you are meeting your protein and nutrient needs.
When consumed, protein is broken down into amino acids in the body, which are categorized into essential and nonessential types. The 2020-2025 Dietary Guidelines for Americans suggest that 10-35% of daily calories should come from protein, depending on individual factors like age, gender, and kidney health. Adequate protein intake can help you feel satiated, stabilize blood sugar levels, preserve lean body mass, and offer various other benefits.
Bianca Tamburello, RDN, emphasizes that protein is crucial for muscle building, maintaining hair, skin, and bone health, oxygen transportation, hormonal balance, and supporting body functions like digestion.
Nuts and seeds are not just flavorful additions to salads but are also rich in micronutrients such as antioxidants, vitamins, and minerals, which contribute to overall health by supporting immunity and skin health, according to Kathleen Benson, RD.
To boost your protein consumption and reap the health benefits of nuts and seeds, explore our list of 10 varieties and try out some delicious recipes today:
1. Hemp Seeds
Protein: 9 grams in 3 tablespoons (30 grams) as per USDA.
Hemp seeds are a top choice for plant-based protein and are rich in essential omega-3 fats. Try the Peanut Butter & Hemp Banana snack for a unique flavor experience.
2. Pumpkin Seeds
Protein: 8 grams per 1 ounce (28 grams) per USDA.
High in protein and magnesium, pumpkin seeds may aid in promoting restful sleep. Consider making the Pumpkin Seed Salmon with Maple-Spice Carrots for a simple yet satisfying meal.
3. Peanuts
Protein: 7 grams per 1 ounce (28 grams) as per USDA.
Despite being legumes, peanuts are included for their remarkable health benefits, such as aiding in cholesterol and blood pressure management.
According to a nutritionist at Fresh Communications, nuts and seeds are excellent sources of protein. Almonds, with 6 grams of protein per ounce, are recommended for heart health due to their protein content, heart-healthy fats, and vitamin E. Consider using almond flour for baking, such as in an Almond Flour Cake. Sunflower seeds, offering 6 grams of protein per ounce, are praised for being a rich source of nutrients, vitamins, and minerals. They are versatile and can be added to nutrition bars or trail mix recipes, like Apricot-Sunflower Granola Bars. Pistachios, providing 6 grams of protein per ounce, are not only a protein source but are also beneficial for eye health due to their antioxidants. Try making a Roasted Pistachio-Crusted Salmon with Broccoli for a nutritious meal. Cashews, with 5 grams of protein per ounce, are high in fiber and healthy fats, making them a good source of antioxidants. A Garlic Cashew Chicken Casserole is a flavorful Asian-inspired dish that showcases cashews. Flaxseeds, containing 5 grams of protein per ounce, are rich in fiber and can be easily added to smoothies for a nutrient boost. Enjoy Blueberry-Oat Scones with Flaxseeds for a healthy dessert option. Hazelnuts, with 4 grams of protein per ounce, are a nutrient-rich option, perfect for adding to winter salads like the Brussels sprout salad with hazelnuts. Walnuts, also providing 4 grams of protein per ounce, are packed with nutrients, including omega-3 fatty acids, as shown in a 2020 study in Nutrients.
“Enjoy the antioxidant and anti-inflammatory benefits that can positively impact cognitive function with a Baked Oatmeal featuring Banana, Raisins, & Walnuts, perfect for a cozy morning treat. Our expert suggests that with the wide variety of nuts and seeds available, you can keep your meals interesting by incorporating them in various ways. Including a diverse selection of nuts and seeds in your diet can provide a range of essential nutrients, making it a simple and effective strategy. While nuts and seeds are an excellent source of protein, they also offer a wealth of other nutritional benefits. For more insights, check out the original article on EATINGWELL.”
