5 high protein nuts that you should always add in your diet.


Nuts are one of the healthiest food available on the planet. They can make delicious protein rich snacks an addition to meals. Most of the nuts are versatile and easy to eat on a single go. They are a good source of plant based protein, especially for those who are vegan.

Nuts will surely help you to meet your protein requirements, which is quite necessary for building bones and healthy muscles.

So here we are presenting 5 high protein nuts that you should use and indulge in your diets.

• Almonds.

Almonds are naturally seed, not nuts. But people often group them with nuts and dry fruits while considering them to be high in protein. For an estimation 35 grams serving of almonds can provide you 7 grams of protein.

Addition to high quality protein almonds are also loaded with healthy fats and antioxidant content. They are known to prevent oxidative stress and free radical induced issues inside body. The peel or brown layer of skin surrounding almonds contain the highest concentration of antioxidants.

• Cashews.

Technically, cashews are seeds, but they are not only high in protein, but also contains several important minerals and vitamins. This yellow white variety contains 5 grams of protein in every 32 grams serving.

Addition to high quality protein 32 grams serving of cashews will also serve 80% daily requirement of copper. Copper is quite crucial and important to support immunity and aids in creation of red blood cells inside human body.

Several scientific studies point towards the fact that low copper intake is linked to increase risk of osteoporosis.

• Peanuts.

Peanut butter is a popular food and spread amongst health enthusiasts. This is because peanuts contain about 10 grams of protein in 38 grams serving. Basically, peanuts are legume but considered as a nut from a nutritional and culinary standpoint.

They are easily available an contain largest reservoir of quality protein. Not only quality protein, peanuts are also one of the best sources of biotin. It is basically a vitamin that helps in converting food into usable energy inside blood. Peanuts are also known for providing healthy fats and carbohydrates too.

• Pine nuts.

Originally, pine nuts are the seeds of certain varieties of pine cones. Most of the times they are prized for their mild sweet taste and buttery texture. This variety of nuts is high in fat content. Moreover, 34 grams serving of pine nuts can provide up to 5 grams of protein.

Most of the content is healthy fats inside the pine nuts. It is basically an unsaturated fat which may help in reducing the risks of certain heart diseases.

Roasted pine nuts are delicious way to add some extra protein to your healthy salad, grain bowls and vegetables.

• Brazil nuts.

Brazil nuts are basically the seeds of some rainforest trees that are easy to spot because of large structures. Typically a 35 grams serving of Brazil nuts will offer about 5 grams of protein. Along with high quality protein they will also provide healthy fats, fibre and a mixture of micro nutrients. There are very less number of foods that have good source of selenium and Brazil nuts are one of them. It’s quite crucial mineral that supports thyroid health and protect body from several infections.

So, now it’s your wish whether you choose one of them or are ready to add all of them in your diet. Just try to make your meals tasty and healthy.

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