Protein is considered the body’s building block and repair agent and is integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. Other than protein rich foods, it is important to feed children these seeds that are high in protein.
What does protein do?
Protein is one of the three macro-nutrients (the other two being carbs and fat) and it is the most important nutrient required for a growing child. It is highly filling, helps with weight maintenance and is needed for repairing and building muscle tissue. Lentils, beans, dairy products, eggs, chicken, nuts and seeds are very good source of protein. (How whey protein can help?)
5 seeds that are high in protein:
Over the past few years, seeds like pumpkin, chia, flaxseed, sunflower and sesame have gained a lot of popularity. Not only these are high in protein, but also contain other nutrients and hence are often called as superfoods. Let us know in details about the 5 seeds that are high in protein.
|Pumpkin||12 g in cup of serving|
|Sunflower||5.8 g in 1 ounce of serving|
|Flax||5.1 g in 1 ounce of serving|
|Sesame||4.7 g in 1 ounce of serving|
|Chia||4.4 g in 1 ounce of serving|
Pumpkin seeds are one of the best source of protein and are also rich in iron, magnesium, potassium and zinc. You can add them to salads, soups, trail mix or just roast and eat. (Other benefits of pumpkin seeds?)
Next best source of protein is sunflower seeds. Sunflower seeds are one of the best sources of vitamin E, which is needed by the body to repair damaged skin, improve vision and prevent disease. You can add sunflower seeds to any smoothie or cheela and increase the protein content. (How it helps to improve skin?)
Also known as linseeds, Flaxseeds are the best source of alpha-linolenic acid (a type of omega-3 fatty acid). Adding adequate amounts of omega-3 rich foods in your diet helps to reduce inflammation, improve heart health and boost immunity. Flaxseed meaning in hindi is ‘Jawas’.
These seeds are also rich in calcium and hence supports bone health, blood clotting and maintaining weight. You can give sesame seeds in a paste form commonly known as Tahini or use it as a seasoning for any food.
In addition to protein, chia seeds are a very rich source of dietary fiber. When water is added to chia seeds, it absorbs the fiber to form a thick gel like substance. This gel like substance increases fullness and slows down the movement of food in the digestive system. And this combined with the high satiety of protein makes chia seeds beneficial for weight loss.(Tips to reduce obesity in kids?)
Recipe for Cheela with seeds, nuts and herbs:
10g protein snack: Sunflower, Pumpkin, Flax and Chia seeds CHEELA
Sunflower seed, Flax seed, Chia seed are the highest source of protein amongst all seeds and nuts. Add this to any dough or batter and make Paratha or Cheela. This is the go-to breakfast for my boys during school days. Protein rich meal in the early morning keeps them full for longer hours and also helps to sustain throughout the day (by digesting slowly).
Protein should be a major part of all the meals along with fat and carbs (which are equally important). The reason is that our body takes 15% energy from protein and remaining from fat and carbs.
Always powder Flax and Chia seeds before consuming directly or adding to any dough or batter, else it doesn’t get digested completely and nutrients are not entirely absorbed by the body.
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