Surprising Protein Powerhouses: Seeds and Nuts You Should Eat Daily
Protein plays a vital role in keeping the body strong and healthy. It helps repair tissues, boosts immunity, and keeps energy levels steady. Without enough of it, people may feel tired, struggle to recover, or battle food cravings.
Many everyday seeds and nuts pack a surprising protein punch. Experts highlight their benefits beyond just protein, including fibre, healthy fats, and essential minerals.
Hemp seeds stand out as a complete protein source, offering 10 grams per 1-ounce serving. They also deliver fibre, omega-3 fats, and key nutrients. Their balanced profile makes them a simple way to support muscle, metabolism, and overall health.
Pumpkin seeds provide 8 grams of protein in the same serving size. Silvia M. Lopez, a registered dietitian at AltaMed Health Services in Los Angeles, calls them an outstanding choice. Beyond protein, they contain magnesium, zinc, iron, antioxidants, and healthy fats—nutrients the body needs to function well.
Peanuts, though not a complete protein, still contribute 11 grams per ¼-cup serving. They bring heart-friendly unsaturated fats and fibre to the table. While they lack some essential amino acids, they remain a practical and filling snack option.
Seeds and nuts like hemp, pumpkin, and peanuts offer an easy way to add protein to meals. Each brings unique benefits, from supporting muscles to improving health. Including them in a balanced diet can help meet daily protein needs while providing other essential nutrients.
