7 food scientists with protein -like seeds for energy, intestinal health and more recommend

Recognizing that you need more protein is one thing, but knowing how to include protein -rich foods in your diet is different, especially when it comes to vegetable protein.

Beyond the simple (and often expensive) “eat” more chicken advice that people put on so much online, how can we add more protein to our meals in a variety of and manageable? Well, that’s simple: seeds, says Elizabeth Sanchez, RD MSCA registered nutritionist who specializes in digestive health and diets on a plant -based basis.

Best protein -rich seeds

Samples are great for their health in many ways, but protein -rich seeds are particularly good additions to their diet, says Sanchez.

“Proteiner -rich seeds support you in achieving your protein requirements, which is of essential importance for maintaining the muscles and the hormone balance,” she adds. ‘Protein also helps to keep them full for longer, and seeds are a great snack or nutritioner in meals without adding much additional volume.

According to Sanchez, some of the highest protein seeds are ::

2. Pumpkin seeds: With 30 g protein per 100 g, pumpkin seeds are a great source of magnesium, zinc and iron.

3. Sunflower seeds: Sunflower seeds contain 24 g protein per 100 g and also deliver vitamin E.

4. Flax seeds (also known as Linseed): Flax seeds not only have 18 g protein per 100 g, but also soluble fiber and lignane-die to reduce their risk of heart diseases and a source for omega-3s.

5. Sesame seeds: With 18 g protein per 100 g, sesame seeds also contain calcium and other advantageous minerals.

6. P and poppy: People with 18 g protein per 100 g and are also rich in minerals and fiber.

7. Chia seeds: With 17 g protein per 100 g, chia seeds also contain omega-3 fatty acids and have the additional advantage that they are particularly high in soluble fibers.

Sanchez is not only rich plant proteins, but also emphasizes that these seeds also provide healthy fats, fiber, vitamins and minerals–real nutrition all-round.

How many seeds should you have a day?

As with everything, the moderation applies here and it is unclear to change too many seeds from no seeds. So what is the magical number? “As a general guide, 1-2 tablespoons per day (approx. 20-30 g) is a good amount to add some protein, fiber and healthy fats,” says Sanchez. “More can be used for a healthy way to weight weight.”

What are the best protein seed combinations?

”It is helpful to have a mixture of seeds to ensure that you get a wider nutrient profile, ”says Sanchez with a simple mix of hemp, pumpkin, sunflowers and flax that cover most nutritional bases.

However, Sanchez adds that if you want to increase certain minerals, you can be effective on certain seeds. “For example, pumpkin and hemp seeds for magnesium and poppy seeds and sesame for calcium.”

“If you also follow a plant-based diet or do not eat greasy fish, including hemp, chia or flat seeds, is useful for omega-3 fatty acids every day,” she adds. “And if you manage your intestinal health, it can really help improve certain intestinal problems.”

How to add protein -rich seeds to your diet

Now everything is good and good to know which seeds you should add to your diet, but how can you add it and optimize your protein intake at the same time?

Fortunately, Sanchez has some simple tips:

• Breakfast: Sprinkle flax or hemp seeds over porridge, yogurt, oats or smoothie shells overnight. Adding to yogurt or oats provides an additional protein thrust.

• Lunch: Add sunflower or pumpkin seeds to salads, wraps or soups. Mix with beans or lentils for a meal with all essential amino acids.

• Snacks: Try seed butters (such as tahini or sunflower seed butter) on oat or apple slices or mix with hummus to use them in sandwiches or with crudites.

• Dinner: Use sesame seeds in parish or top-roasted vegetables with a hemp pumpkin seed mix.

• Bake: Mix seeds in homemade bread, crackers or energy rods.

“The combination of seeds with legumes such as lentils, beans and chickpeas or dairy products helps to provide a complete amino acid profile,” adds Sanchez.

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