Nuts And Seeds: How These Tiny Powerhouses Pack a Protein Punch

When you think of protein, your mind probably jumps to juicy chicken breasts, some paneer in an aromatic gravy, some delicious fish curry, or a bowl of soul-stirring Rajma. But what if we told you that some of the best sources of protein could fit in the palm of your hand? Yes, we’re talking about nuts and seeds. These tiny powerhouses are not just crunchy and delicious; they are jam-packed with essential nutrients, including protein. If you are looking to add more protein-rich foods to your diet, look no further than these small but mighty wonders.

The Protein Power of Nuts

Nuts are often celebrated for their healthy fats, but did you know that they are also a fantastic source of protein? Nuts and protein go hand in hand, making them an excellent choice for anyone looking to boost their protein intake. A healthy individual should consume 35g of a variety of nuts & seeds per day. But how much protein is in nuts, exactly? Let’s take a closer look.

• Almonds: They are incredibly dense package of nutrients. Almond have 20% protein like pulses with about 18 grams of protein per 100 grams. They are also a fairly good source of B-vitamins, Fibre, Mono-Unsaturated Fatty Acids (MUFA) and Vitamin E content.
• Pistachios: These green gems offer around 23 grams of protein per 100 grams. They are also high in fibre and antioxidants.
• Walnuts: Walnuts contain more than 14 grams of protein per 100 grams. They are also rich in PUFA, fibre, manganese and antioxidants along with protein.
• Peanuts: Peanuts offer around a solid 23 grams of protein per 100 grams, and are one of the most protein-rich nuts out there. They contain B vitamins particularly niacin is also rich in the antioxidant- Flavonol.

These nuts are not only protein-rich but also versatile, making them perfect for snacking, adding to salads, or even blending into smoothies as a part of a balanced diet.

Seeds: The Unsung Protein Heroes

Seeds may be small, but they pack a hefty protein punch. High protein seeds are a fantastic addition to any diet, particularly for those looking to avoid animal products. So, what are the best seeds for protein?

• Chia Seeds: Tiny but mighty, chia seeds contain about 16 grams of protein per 100 grams. They are also loaded with omega-3 fatty acids and fibre.
• Pumpkin Seeds: These are among the best seeds and nuts for protein, offering around 19 grams of protein per 100 grams along with nutrients like iron and magnesium.
• Sunflower Seeds: With approximately 23 grams of protein per 100 grams, sunflower seeds are a protein powerhouse. They also contain vitamin E and magnesium.
• Hemp Seeds: These seeds provide a whopping 21 grams of protein per 100 grams, making them a good source of protein.
• Garden Cress Seeds: They are an excellent source of protein at 23.36 gm, iron & B vitamins. They are also known for regulating menstruation & stimulate milk production in lactating mothers.

Combining Nuts and Seeds for Maximum Protein

Why choose between nuts and seeds when you can have both? Combining nuts rich in protein with protein-rich seeds can create a nutritional powerhouse that’s hard to beat. Here are some these protein-packed goodies into your diet:

1. Protein-Packed Laddoos: Opt for a healthier, protein-rich alternative. Grind together roasted almonds, walnuts, dates, and a few tablespoons of your favorite nut butter or even jaggery. Roll the mixture into bite-sized laddoos and enjoy!
2. Supercharged Lassi: Blend a handful of soaked almonds or pistachios with your favorite fruits, yogurt (dahi), and milk for a protein-rich lassi. Add a tablespoon of flax seeds or chia seeds for extra fiber and omega-3s.
3. Delicious Chutneys: Our cuisine has no dearth of chutneys that are high in protein. From your lip-smacking coriander and mint chutney with a punch of peanuts, to your tomato and peanuts chutney with a tadka, these are a must have for lunch, breakfast or even dinner.
4. Trail Mix: Combine walnuts, pistachio, almond, sunflower seeds, and pumpkin seeds for a delicious and portable snack.
5. Smoothie Boost: Add a spoonful of chia seeds or hemp seeds to your morning smoothie for an instant protein boost.
6. Salad Toppers: Sprinkle a handful of walnuts and sunflower seeds over your salad for added crunch and protein.
7. Nut Butters: Spread almond or peanut butter on toast or mix it into your oatmeal for a creamy, protein-rich breakfast.

Conclusion

Nuts and seeds may be small, but they are mighty when it comes to packing a protein punch. Whether you’re munching on high protein nuts like almonds and pistachios or sprinkling protein-rich seeds like chia and hemp into your meals, these tiny powerhouses are a delicious and versatile way to boost your protein intake. So next time you’re looking for a snack or a meal addition, remember the incredible benefits of protein in seeds and nuts. Happy munching!