Healthy and High in Protein - Nuts and Seeds


 Nuts and seeds are rich sources of heart-healthy fats, fiber, plant protein, essential vitamins and minerals, and other bioactive compounds, including an array of phytochemicals that appear to have antioxidant and anti-inflammatory properties.


Tree Nuts consumption reduces the risk of several chronic diseases, including cardiovascular disease (CVD), type 2 diabetes, and some forms of cancer. Moreover, there may be benefits for cognitive health. Adding support to these findings is research suggesting that incorporating tree nuts in the diet lowers the risk of conditions that contribute to diseases, such as hypertension, high cholesterol, insulin resistance, abdominal obesity, endothelial dysfunction, oxidative stress, and inflammation.1


Various components of nuts, such as heart-healthy monounsaturated and polyunsaturated fats, plant-based protein, fiber, vitamins, minerals, and phytochemicals may work together to offer protection against oxidation, inflammation, cancer, and CVD.2



They're easy to eat, can be consumed anywhere with ease, and are convenient. You can also add them to your salads, oatmeal, pilafs, quinoa, or other ancient grain dishes


"nuts and seeds are energy-dense foods"



Here Are The Best Nuts and Seeds for Protein



You would need a variety of nuts and seeds if you're wanting optimal nourishment Focusing on one seed and nut won't provide all the vitamins and minerals your body needs.


I recommend snacking on these nuts and seeds, before, and/or after your workout session to provide proper nourishment to yield maximum results.


Some people don't like eating nuts and seeds. As I mentioned earlier, you can add to oatmeal, and salads, or you can simply make a Smoothie - adding those healthy nuts and seeds, and maybe some oats, yogurt, and almond milk or whatnot - and there you go; receiving and reaping all of the benefits.


For bodybuilders and athletes; nuts and seeds are great options to go for when trying to build muscle and remain healthy!


TOP 15 NUTS AND SEEDS THAT ARE GREAT IN PROTEIN



Edamame

  • 130 calories, 14g protein, 9g carbs, 6g fiber, 5g fat, 43% of calories from protein


Lentils

  • 100 calories, 7g protein, 19g carbs, 6g fiber, 1g fat, 28% of calories from protein


Green Peas

  • 120 calories, 6g protein, 17g carbs, 7g fiber, 3g fat, 20% of calories from protein


Pumpkin Seeds

  • 165 calories, 8g protein, 4g carbs, 2g fiber, 14g fat, 19% of calories from protein


Chickpeas

  • 100 calories, 5g protein, 15g carbs, 5g fiber, 2g fat, 18% of calories from protein


Peanuts

  • 165 calories, 7g protein, 6g carbs, 2g fiber, 14g fat, 17% of calories from protein


Pistachios

  • 160 calories, 6g protein, 8g carbs, 3g fiber, 13g fat, 15% of calories from protein


Almonds

  • 165 calories, 6g protein, 6g carbs, 4g fiber, 14g fat, 15% of calories from protein


Sunflower Seeds

  • 165 calories, 7g protein, 6g carbs, 2g fiber, 14g fat, 17% of calories from protein


Chia Seeds

  • 140 calories, 5g protein, 12g carbs, 10g fiber, 9g fat, 14% of calories from protein


Sesame Seeds

  • 160 calories, 5g protein, 7g carbs, 4g fiber, 14g fat, 13% of calories from protein


Cashews

  • 165 calories, 4g protein, 9g carbs, 1g fiber, 13g fat, 10% of calories from protein


Walnuts

  • 180 calories, 4g protein, 5g carbs, 2g fiber, 17g fat, 9% of calories from protein


Hazelnuts/Brazil nuts/Pine Nuts

  • 180 calories, 4g protein, 5g carbs, 2g fiber, 17g fat, 9% of calories from protein //  190 calories, 4g protein, 3g carbs, 2g fiber, 19g fat, 8% of calories from protein // 190 calories, 4g protein, 4g carbs, 1g fiber, 19g fat, 8% of calories from protein


Pecans

  • 200 calories, 3g protein, 4g carbs, 3g fiber, 21g fat, 6% of calories from protein


Coconuts

  • 100 calories, 1g protein, 4g carbs, 3g fiber, 10g fat, 4% of calories from protein


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