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Top 10 protein-packed nuts and seeds

Top 10 protein-packed nuts and seeds Top 10 protein-packed nuts and seeds (freepik.com)

The Dietary Guidelines for Americans suggest that you should get between 10% and 35% of your daily calories from protein. Having enough protein in your meals can help you feel full, keep your blood sugar stable, and maintain your lean body mass. It also helps build muscle, supports hair, skin, and bone structure, transports oxygen in your body, balances hormones, and aids in digestion.

Including a variety of nuts and seeds in your meals is a great way to ensure you get enough protein and other nutrients. Nuts and seeds offer not only protein but also micronutrients like antioxidants, vitamins, and minerals, which are important for overall health. Check out nuts and seeds that are high in protein, according to Eating Well.

Hemp seeds

These mild-tasting seeds offer 9 grams of plant protein in 3 tablespoons and also contain anti-inflammatory and essential omega-3 fats.

Pumpkin Seeds

With 8 grams of protein per ounce, these flavorful seeds may even help you sleep better due to their high magnesium and tryptophan content.

Peanuts

Though technically legumes, peanuts provide 7 grams of protein per ounce and have various health benefits, including optimizing cholesterol, triglycerides, and blood pressure.

Almonds

With 6 grams of protein per ounce, almonds are not just a good protein source but also contain heart-healthy fats and vitamin E.

Sunflower seeds

These tiny seeds pack 6 grams of protein per ounce and are a delicious source of various nutrients, vitamins, and minerals.

Pistachios

Offering 6 grams of protein per ounce, pistachios are not only a great protein source but also contain antioxidants that protect against eye issues.

Cashews

With 5 grams of protein per ounce, cashews provide beneficial fiber and healthy fats, along with antioxidants.

Flaxseeds

These seeds provide 5 grams of protein per ounce and are high in fiber, making them a great addition to smoothies or healthy desserts.

Hazelnuts

With 4 grams of protein per ounce, hazelnuts are packed with nutrients and add a sweet touch to winter salads.

Walnuts

Providing 4 grams of protein per ounce, walnuts contain omega-3 fatty acids that have antioxidant and anti-inflammatory effects.

Incorporating a variety of nuts and seeds into your diet can be a simple and effective way to ensure you get a wide range of beneficial nutrients. Nuts and seeds are not just about protein, they offer a variety of other nutritional benefits.

Check out also the top 6 nuts for heart and vascular health and the 6 most beneficial nuts you need to include in everyone's diet.