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.


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Food for a glowing skin – Add this seed to your diet!

food for a glowing skin
Food for a glowing skin
Sunflower seeds as a food for a glowing skin.

Broadly speaking, when it comes to talking about foods that are beneficial for the body, seeds are the least talked about. A wide range of seeds are responsible for promoting our health, skin and hair. (Health benefits of pumpkin seeds for kids) Sunflower seeds are one of them. These seeds have gained popularity for its oil production. Although it is considered to be an ingredient in a food for a glowing skin, people are not much aware of its beneficial properties. (5 seeds that are high in protein)

While sunflower seeds have been used since ancient times for various medicines and cuisines its nutritional value and its practical benefits have been quite unexposed. When it comes to skin, sunflower seeds play a major role. You can also buy cream or serum with these acids to apply on your skin. Consuming these acids through sunflower seeds is definitely more nutritious since it gives you many more benefits- protein, fiber, vitamins and minerals. (Vitamins for kids)

Nutritional Profile of Sunflower Seeds:

Sunflower seeds are composed of nutrients that help in formation of collagen and elastin. Further, they contribute to strong antioxidant, antibacterial, antifungal, wound healing properties. Altogether, consumption of these tiny seeds results in smooth, clean, clear and glowing skin. (Why do we need antioxidant)

Consuming 1/4 cup of sunflower seeds also meets 90% of the Vitamin E requirement of your body. Vitamin E maintains the colour (Melanin) of your skin and reduces acne. It consists of –

  • 20% protein, 35-42% oils, and 31% unsaturated fatty acids.
  • Vitamin E, vitamin A, vitamin B3, vitamin B5, vitamin B6 (Vitamin A absorption)
  • Iron, zinc, copper, manganese, selenium, potassium, phosphorus
  • Dietary fibers
  • Oleic acid, linoleic acid
  • Tannins, terpenes, tocopherols (alpha, beta, gamma)
Skin benefits of sunflower seeds:
Detoxifies skin:

Sunflower seeds are rich in magnesium and show antioxidant properties too. Moreover, this helps in flushing out the toxins from the body and also elimination of the oxygen free radicals. (5 ways of detox)

Fight’s aging:

Vitamin E, for what these seeds are known for, have natural power to fight ageing. It safeguards our skin from sun damage, environmental damage and repairs the damaged cells. Briefly, it preserves the vitality of the skin. It keeps skin firm.

Sun protection:

The presence of beta carotene acts as natural sunscreen and protects the skin from harmful UV rays. It repairs the skin and reduces the sensitivity of the skin for UV rays.

Skin glow:

The essential fatty acids in sunflower seeds are responsible for nourishment and hydrating the skin. It acts as a natural emollient. These acids keep the skin bright, smooth, clear, healthy, soft and lustrous. (10 reasons why your kids should consume omega 3 fatty acids)

Reduce inflammation:

The anti-inflammatory properties of these seeds help in reducing redness, acne and inflammation. Moreover, they fight hormonal imbalance and oxidative damage too.

How to use sunflower seeds?

Edible sunflower seeds are encased in hulls which are to be removed before consumption. These are considered to be a great snack because of their mild nutty flavor. The use of sunflower seed is prevalent as it is easy to use and easy to store too. Usually, it is not recommended to consume these seeds more than 42 grams per day.  Some of the ways by which you can incorporate sunflower seeds are-

  • Eating raw
  • Roast in butter and toss with salt
  • Fried in butter
  • Smoothies
  • Breakfast cereals
  • Cookies (Almond oats dates cookies)
  • Muffins
  • Savory pancakes
  • Salads
  • Mouth fresheners
Glowing skin home remedy:

Many of us keep wondering about how to get skin clear. Sunflower seed is here for the rescue! Below mentioned is the face pack and one of the tips of skin care.

Ingredients

  • 1/2 cup sunflower seeds
  • 1/4 cup fenugreek seeds
  • 1/2-1 cup rose water
  • 1 tablespoon honey

How to apply –

Soak sunflower and fenugreek seeds overnight or 7-8 hours. Next, blend it to a smooth paste. Then add rose water and honey and mix well. Now apply on the face and massage gently in circular motion. Let it dry. Rinse with warm water.

Recipe: Pumpkin seed millet cracker:

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

food for a glowing skin

Check the Recipe made with Iyurved’s secret health ingredient- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

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.

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

Kids & Teens Hormone Balance Chocolate Spread | 0% preservatives | 0% refined sugar | 0% Palm oil | Fortified with MANJISTHA, TURMERIC, NEEM | ORDER |

Check more products for: Immunity, Brain development, Sleep (for hyperactive kids), Weight, Eyesight, Hormones and Overall growth

(shipping in India and Singapore only)

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

FREE CONSULTATION (Join)

Foods and Remedies recommended by a Nutrition expert.

Read more blogs: