Include These Protein-Rich Seeds in Your Diet
If you’re aiming to meet your protein goals, consider adding seeds to your meals. Seeds are not only versatile but also packed with protein and essential nutrients. Nutrition experts recommend incorporating more seeds into your diet by sprinkling them on salads, blending them into smoothies, or simply snacking on them.
“Seeds are nutritional powerhouses,” says Adiana Castro, a metabolic dietitian and owner of Compass Nutrition in New York City. “They are rich in protein, fiber, healthy fats, antioxidants, vitamins, and minerals.” Plant-based proteins, like seeds, offer the added benefit of combining protein and fiber, which can help regulate blood sugar, control appetite, and enhance feelings of fullness.
In addition to their protein content, seeds are a great source of vitamins, minerals, and plant compounds like lignans and phytosterols, which have various health benefits such as reducing the risk of heart disease and supporting the immune system. Many seeds also contain antioxidants and omega-3 fatty acids, known for their anti-inflammatory properties.
For a protein boost, focus on these six seeds:
1. Hemp Seeds: With a mild, nutty flavor, hemp seeds provide about 9.5 grams of protein per three tablespoons. They are a complete protein source and rich in omega-3 fatty acids and essential vitamins.
2. Pumpkin Seeds: Also known as pepitas, pumpkin seeds offer 8.6 grams of protein per ounce and are packed with magnesium and zinc, which support immune health.
3. Sunflower Seeds: These tiny seeds provide 5.5 grams of protein per ounce and are a good source of vitamin E, B vitamins, and minerals like copper, magnesium, and pantothenic acid.
4. Chia Seeds: Chia seeds are another complete protein source, containing all nine essential amino acids. They offer 4.7 grams of protein and nearly 10 grams of fiber per ounce, making them a nutritious addition to your diet.
Including these protein-rich seeds in your meals can help you meet your nutritional needs and support overall health.
According to Harvard Medical School, centuries-old wisdom suggests that certain seeds can provide numerous health benefits. Flaxseeds, for instance, are rich in protein, omega-3 fatty acids, antioxidants, and fiber. Consuming just two tablespoons of ground flaxseeds can offer nearly 3 grams of protein, making them a great addition to your diet. Additionally, sesame seeds are a versatile option, offering not only protein but also essential vitamins and minerals like selenium. Including seeds in your daily intake can help you achieve a well-rounded diet, providing healthy fats, fiber, protein, and important micronutrients. Nutrition experts recommend consuming 1 to 2 tablespoons of seeds per day to maximize their nutritional advantages. Be mindful, however, as excessive seed consumption could lead to digestive issues. Incorporating seeds into your meals is easy, as they can be sprinkled on various dishes like avocado toast, salads, or smoothies, or used as an ingredient in baking recipes.
