Oilseeds are seeds or oleaginous fruits that are rich in lipids, but they are also an excellent source of plant-based protein. They play an important role in a balanced diet, especially for vegetarians, vegans, and those looking to reduce their animal protein intake. Here is a presentation of the best oilseeds in terms of protein content and their health benefits.
1. Almonds
Protein per serving (28g): 6g
Almonds are not only high in protein, but they also contain fiber, healthy fats, vitamin E, magnesium, and potassium. They are great for a healthy snack or added to salads, yogurts, and smoothies.
Health Benefits:
- Reduced risk of heart disease
- Helps with weight management
- Improved digestive health
2. Cashew nuts
Protein per serving (28g): 5g
Cashews are an excellent source of protein and essential minerals such as copper, magnesium and zinc. They are perfect for sauces, stir-fries, or simply eaten raw.
Health Benefits:
- Promoting bone health
- Immune system support
- Improved brain health
3. Pistachios
Protein per serving (28g): 6g
Pistachios are high in protein, fiber, and antioxidants. They are great for snacking and can be added to a variety of dishes, from salads to desserts.
Health Benefits:
- Helps with weight management
- Improved eye health
- Cholesterol Reduction
4. Pecans
Protein per serving (28g): 3g
Pecans provide a good dose of protein and are rich in antioxidants, vitamins and minerals. They are delicious in desserts, savory dishes or eaten on their own.
Health Benefits:
- Promoting heart health
- Reduction of inflammation
- Improved digestive health
5. Macadamia nuts
Protein per serving (28g): 2g
Macadamia nuts, while lower in protein than other nuts, are very high in heart-healthy monounsaturated fats. They are delicious in baked goods, salads, or as a snack.
Health Benefits:
- Reduced risk of heart disease
- Improved metabolic health
- Weight management support
6. Brazil nuts
Protein per serving (28g): 4g
Brazil nuts are an exceptional source of selenium, a mineral essential for immune health and thyroid function. They are delicious on their own or added to nut mixes.
Health Benefits:
- Support for thyroid function
- Improved immune health
- Reduction of inflammation
7. Pumpkin seeds
Protein per serving (28g): 7g
Pumpkin seeds are among the richest in protein and also offer iron, magnesium and zinc. They are excellent as a topping on salads, yogurts or eaten as a snack.
Health Benefits:
- Prostate Health Support
- Improved heart health
- Promoting sleep quality
Conclusion
Nuts are versatile and nutritious foods that can greatly contribute to your protein intake in a diet. Incorporating a variety of nuts into your diet can provide not only protein but also a multitude of health benefits. They are perfect for snacks, meals and even as ingredients in various recipes. Consume them in moderation to enjoy their benefits without excess calories.
