High Protein Nuts And Seeds To Include In Your Diet

Nuts and seeds make for extremely nutritious food sources which are often mistaken to be loaded with fat and calories. However, this is far from the truth. Infact, these delicious nourishers are high on proteins and come loaded with fibre, vitamins, and minerals. Taken in moderation, high protein nuts offer you a healthy source of iron as well as good fat. 

If you too want to reap their benefits, simply start on a nuts diet plan by including one high protein nut in your diet at a time and experience the results as they unfold. 

Benefits of High Protein Nuts 

If you are looking to start a nuts diet plan, it is best to understand why it will help you. Here are some benefits of high protein nuts:

1. Nuts give you a sustainable boost of energy throughout the day and keep you full for longer. This prevents any urges to binge eat and get distracted from your diet.
2. High protein nuts and seeds, when taken in moderation, help enhance your immune system and are a great intake, especially during the winter months. They help fight common infections, cough, cold, and flu. 
3. Nuts are great brain foods. Walnuts and almonds are known to boost your brain’s cognitive function, memory, and retention. 
4. Protein rich nuts lend instant muscle strength and help the muscles overcome fatigue after a strenuous workout. They aid recovery and are perfect as a pre and post workout intake. 
5. Although high in fat, high protein nuts and seeds contain good fat that eventually helps you maintain your heart health and keeps bad cholesterol at bay. 
6. If you are regularly consuming a high protein nut, in the recommended quantities, it is sure to aid your weight loss efforts.

High Protein Nuts to Add to Your Diet 

Let’s take a look at the different kinds of high protein nuts that are beneficial for you and the benefits that you will get by including them in your diet:

1. Almonds

Almonds are mainly seeds. However, they have been considered to be nuts by people for several decades. They are rich in protein and antioxidants. They help you prevent several deadly heart diseases, cancers, and ageing. Add them with a few other fruits to make a full breakfast with these nuts.

2. Walnuts

Walnuts are some of the most powerful protein rich nuts available in the market. They are also rich in healthy fat. They even contain ALA (alpha-linolenic acid), which is a form of omega 3 fatty acid. Consuming ALA for a certain period can help keep your body from several heart diseases.

3. Pine Nuts

Pine nuts have a sweet taste and a soft, buttery texture. Apart from protein, they contain 23 gm of fat which comes from unsaturated fats. Pine nuts also contain high inflammatory elements that prevent cancer from spreading all over your body.

4. Peanuts

Peanuts are rich in plant-based protein that helps your body prevent several diseases and makes your muscles stronger. They are also a great source of biotin, one kind of vitamin that helps the body to convert food into usable energy throughout the day.

5. Hazelnuts

Hazelnut is also a great protein nut that helps in lowering the risks of heart diseases. They help your body to reduce LDL (bad cholesterol) and increase the production of HDL (good cholesterol).

6. Brazil Nuts

Brazil nuts are the biggest nuts in size that contain not only protein but a healthy amount of fibre, vitamins, healthy fat, and micronutrients. You can make a full-fledged meal with Brazil nuts by adding a few other fruits, nuts, seeds, and dark chocolate pieces in a bowl.

Must-Have Seeds in Your Diet

Some of the major seeds are mentioned below. Take a look and decide which of these you would want to include in your diet:

1. Flaxseeds

Flaxseeds are a great source of protein, omega 3 fatty acid, fibre, and calories. Providing you with a plethora of health benefits, they can be a great addition to your diet.

2. Hemp Seeds

Hemp seeds are a great option for vegetarians and vegans. They are rich in protein and help in making your immune system stronger than before. They also contain healthy fat, antioxidants and fibre.

3. Chia Seeds

Chia seeds are a great source of omega 3 fatty acids, antioxidants, fibre, and protein. The way they work on your body is similar to how flaxseeds work. 

4. Sunflower Seeds

Sunflower seeds contain a good amount of vitamin E, unsaturated fat, and protein. They are also high in magnesium and fibre.

5. Pumpkin Seeds

These are rich in omega 6 fats, phosphorus, and monounsaturated fat. These are some of the most common seeds used by people on a daily basis.

These are some of the best high protein nuts and seeds that you can consider including in your diet for a stronger immune system.

The Daily Requirement of Nuts and Seeds

When you consume high protein nuts like almonds, walnuts, and hazelnuts, around 20gm- 35gm is perfect as a daily average. Around 32gm of cashews can also be added with other fruits and nuts to make a great snack for the daytime.

As long as seeds are concerned, around 25gm-35gm of seeds can be consumed daily. You can have chia seeds and flaxseeds water in the morning to maintain blood sugar level control, improve bone and muscle health, and expedite weight loss.

How to Use Nuts in Your Diet Plan

A nuts diet plan can bring you miraculous results if followed regularly. Nuts and seeds are mostly used in breakfast. You can add a few almonds or walnuts with your morning cornflakes or cereal for a healthy start to the day.

For lunch, make yourself a bowl of salad and around 40gm yoghurt. Spread a few finely cut almond pieces or peanuts on top of frozen yoghurt to make it even healthier.

For dinner, make yourself a healthy plate of pasta and add some chopped nuts on top of it to make it healthier and tastier. Even pancakes and low-fat waffles can be served well with finely chopped nuts.

Conclusion

Although a high protein nut and seeds diet can be beneficial, make sure you add them in the right proportion. Do not overindulge, for it can cause weight gain. When you consume nuts, you consume healthy fat and calories for good. Reduce your consumption of calories for the rest of the meals to balance the ratio of calories and fats in your diet.