Are Nuts and Seeds a Good Source of Protein?

A healthy diet is all about balance. Including all of the necessary nutrients, vitamins and minerals in your diet are key to staying happy and healthy.

Protein is an important part of your diet because it is what's known as a macronutrient. Every cell in your body needs protein to function properly. It builds and fixes tissue, aids in the creation of enzymes, hormones and other chemicals in the body and is a base part of bone, muscle, cartilage, skin and blood.

When you think of sources of protein, meat is probably the first thing that comes to mind. There are other great sources out there, though — like nuts and seeds!

Which Seeds and Nuts Are Rich in Protein?

While all nuts and seeds contain at least some protein, these four are protein powerhouses:

1. Flax Seeds

Per ounce, flax seeds contain about 10% of your daily recommended value for protein consumption. They are also very easy to incorporate into your diet. Try mixing some with a bit of mayonnaise and spreading it on a sandwich. You can sprinkle flax seeds on top of hot or cold cereals or add them to muffins, cookies and other baked treats as well.

2. Sesame Seeds

Sesame seeds also contain about 10% of your daily recommended protein amount. These tasty morsels are great toasted, and you can eat them right off of the baking sheet. They are also ideal for putting on top of meat dishes or salads, and you can add them to foods like hummus to provide a little extra crunch and flavor.

3. Pine Nuts

In addition to being excellent for making pesto, pine nuts contain about 8% of your recommended daily protein amount per one-ounce serving. You can also add pine nuts to a salad or other vegetable dishes, or try putting them in a trail mix for a fun variation.

4. Almonds

You can dip almonds in chocolate, add them to your cereal, make them into a creamy spread and more — and they also have about 12% of your daily recommended protein amount in a one-ounce serving. Almonds are a versatile and healthy treat you can incorporate into your diet in a variety of ways.

Nutritional Value of Nuts and Seeds

Besides being a great source of protein, nuts and seeds contain a variety of other key nutrients, such as:

  • Fiber: Eating enough fiber keeps you feeling full, helps lower cholesterol and may prevent type 2 diabetes.
  • Omega-3: Like fish, nuts are a great source of this essential amino acid. It is beneficial for brain health, heart health and more.
  • Vitamin E: This vitamin also plays a part in maintaining heart health. Vitamin E can help reduce the amount of plaque that builds in your arteries, which lowers the risk of heart attack and stroke.
  • Unsaturated Fats: Unsaturated fats include monounsaturated and polyunsaturated. These are the healthy fats you want to consume enough of, and nuts are a great source. Unsaturaturated fats can help lower cholesterol, which can help to reduce the risk of heart disease.

Order Online at Sincerely Nuts

At Sincerely Nuts, we offer an excellent selection of your favorite types of nuts and seeds as well as other delicious snacks. You can buy the quantities you want, whether you need smaller amounts or you're buying in bulk, so order yours today!

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