Best Nuts and Seeds for Protein

The Protein Consumption in the Diet of Adult Indians Survey, a pan India survey stated that 9 out of 10 Indians consumed less than adequate proteins daily. 91% of the vegetarians and 85% of the non-vegetarians were consuming less food with protein. A typical-Indian meal served in homes of north or south or central India are most often protein deficient. Let’s see which foods are good source of protein and which are the best nuts and seeds for protein?

What is protein?

Protein is considered the body’s building block and repair agent. It’s also integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. The suggested intake of protein is decided at 0.8 gm per kg of body weight. For athletes or kids in active sports, few studies state that it is best to eat protein within 30 minutes of exercise. This is the period when most muscle formation or muscle repair happens, and timely protein consumption of foods with protein for kids enables that.(Easy ways to add protein to kid’s diet )

Signs of low protein in the body:

One of the most common signs of low protein is swelling. This usually happens in legs, feet, hands or abdomen. Proteins circulate in blood and keep fluid from building up in tissues. In the absence of enough protein, fluid begins to collect together thereby resulting in swelling. More generally, kids who are protein deficient develop weaker bones and muscles, damaged skin, hair, nails, lower immunity and also compromised or delayed physical growth. So it’s become important to feed foods with protein for kids.( how to increase immunity in kids? )

Nuts and seeds are among the best foods with protein for kids to meet the daily requirement of the body and also a rich source of protein for children’s growth. In addition, they are a good choice of protein rich food for vegetarians.

which are the best nuts and seeds for protein?

best nuts and seeds for protein
protein rich food for vegetarians
rich source of protein
best foods with protein
Peanut:

Technically a legume, this nut is widely and easily available and affordable too. It is one of the most rich source of protein for kids. Just a handful of peanuts can give 9 g of protein to the body. In addition, it is a wonder full of over 30 nutrients and hence one of the best foods for children’s growth. Read more.

Almond:

The second best contender in the category with 8g of protein in just a handful of nuts is also one of the best foods with protein for children’s growth. An expensive yet easily available source of high nutrition carries highest fibre in this nut category. Read more.

Pista:

A seed of a pistachio tree, this perceived nut offers 7g protein in just a handful and best to use as foods with protein for kids. This nut has the highest amount of potassium which is useful for kids to balance the negative impact of eating processed or junk food, which causes high sodium levels in the body. Potassium helps by balancing sodium levels which can otherwise impact bones, brain, digestion, muscles, and kidney.

best nuts and seeds for protein
protein rich food for vegetarians
rich source of protein
best foods with protein
Cashew:

It is also among the best foods for children’s growth. A favourite of many, this nut has 6g of protein in just a handful. It is a quick source of high quality carbohydrates for kids with a variety of health benefits. Read more.

Walnut:

Despite being a little less in protein at 5g per handful, this wonder nut is loaded with good fats which are vital for the brain. Read more.

Hazelnut:

Similar to walnut in its nutrition profile, this nut also has 5g of protein per handful. Preferred by kids in chocolates and spreads, this nut is a nutritious snack with lots of essential fat.

Seeds:

Sunflower, Pumpkin and Melon together offer a great source of nourishment to the body and are best foods for children’s growth. 1 tablespoon of this seed mix provides 5g of protein. A spread of this can easily blend with any dish and won’t even get noticed by kids. Read more.

Soaking and consuming Almond, Peanut, Walnut enables release of phytic acid, resulting in more absorption of nutrients by the body. (What are the benefits of soaking and sprouting?)

Recipe: Chia Berry cupcake with hidden herbs and nuts

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

best nuts and seeds for protein

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Protein Requirements: Beetroot Methi Paratha

Protein is considered the body’s building block and repair agent. It’s also integral in forming enzymes and hormones in the body. everything requires protein, From digestion to immunity, from hair to nails,. the protein requirements is decided at 0.8 gm per kg of body weight.

A Paratha that meets 50% Fiber and 50% Protein Requirements for your child for better digestion and stronger muscles.

Recipe of beetroot methi paratha

A child weighing 30kg requires 15g of Fibre and 25g of Protein everyday.

Ingredients: Beetroot, fenugreek leaves, wholewheat flour, carom seeds.

Beetroot:

Beetroot are one of the natural antioxidant rich foods that helps in enhancing your kid’s immune system. They are loaded with vitamin A, B vitamins, vitamin C and vitamin E and minerals like iron, magnesium, which help to prevent several diseases, especially diarrhea which is most common in kids.  It also has an anti-inflammatory compound called betalain, which helps to protect the liver from oxidative damage and inflammation. Beetroot is one of the liver healthy foods as it helps protect the liver from oxidative damage and inflammation. It Increases liver’s natural detoxification enzymes. It works effectively to prevent deposition of fat in the liver (What are free radicals?)

whole grain:

Whole grains are nutritious foods for kids as they are powerhouse of energy and rich in carbohydrates, protein, iron, fiber, iodine, magnesium, zinc, folate, riboflavin and vitamin E. All these nutrients help in overall growth and development of kids.

Fenugreek leaves:

They are rich in vitamins such as thiamin, folic acid, riboflavin, niacin, vitamins A, B6, and C, and are a rich storehouse of many minerals such as copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium. Fenugreek leaves are a rich source of vitamin K as well.

Carom seeds:

contain about 305 calories, 25 grams of fat, 16 grams of protein and 43 grams of carbohydrates per 100 grams. They also contain vitamins B1 and B3, and minerals like sodium, potassium, calcium, iron and phosphorus.


PRODUCTS:

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.


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5 seeds that are high in protein

5 seeds that are high in protein

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.

SeedsProtein content
Pumpkin 12 g in cup of serving
Sunflower 5.8 g in 1 ounce of serving
Flax5.1 g in 1 ounce of serving
Sesame4.7 g in 1 ounce of serving
Chia4.4 g in 1 ounce of serving
5 seeds that are high in protein
Pumpkin Seeds:

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?)

Sunflower 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?)

FLAX seeds:

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’.

Sesame Seeds:

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.

Chia SEEDS:

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.


PRODUCTS:

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.


Kids & Teens Bain Booster Chocolate Spread

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

Kids & Teens Brain Booster Chocolate Spread | 0% preservatives | 0% refined sugar | 0% palm oil | SHANKHAPUSHPI, ASHWAGANDHA, BRAHMI | Contains OMEGA 3, PROTEIN | ORDER |

Check more products for: Immunity, Brain development, Weight, Eyesight, Sleep (hyperactivity), Hormone (acne) and Overall growth

(shipping in India and Singapore only)



Join Fast-Growing KIDS NUTRITION & SKINCARE Community for Parents of small Kids & Teens.

FREE CONSULTATION (Join)

Foods and Remedies recommended by a Nutrition expert.


Read more blogs: