How often do we hear this from our fellow gym guys and girls getting crazy about high protein diet.
Body builders are gulping down protein shakes and those unfortunately on diet are gobbling down on protein bars as a part of quick weight loss strategy.
It's not just them, now the entire population is getting serious about protein intake in their food and snacks.
Do you know why?
Protein being an essential part of our body be it our tissues, hormones, enzymes, muscles, bones, skin, blood everything u name has protein in it.
Protein is a macronutrient that our body needs relatively in a much higher concentration that we are consuming right now.
You have to remember that you cannot store protein just like you do carbohydrates and fats, so thats what makes it more important to be present in our daily diet, but the problem is we are not able to do that...... Getting enough protein in our diet is lacking behind.
Just to give you the overview of importance of proteins here I list their benefits
- Building blocks of bones, muscles, cartilage and skin
- Tissue repair
- Digestion and chemical release
- Hormone regulation
- Growth and maintenance
- Reduce appetite
- Increase muscle mass and strength
- Boosts metabolism
- Burns fat
- Lowers blood cholesterol and blood pressure
- Weight loss
So now since you know this I'll guide you on how to increase your protein intake by simply munching on these tiny yet a rich source of proteins.
Nothing expensive and very easily available I am talking about Protein Seeds which includes chia seeds, flaxseeds, pumpkin seeds, watermelon seeds, sunflower seeds, and sesame seeds.
The unique blend of these seeds is going to provide you with enough protein you will need on a daily basis.
All you got to do is munch on them
Chia seeds
Rich in protein and high in nutrients it supports digestion, natural filling, provides energy and endurance, aids in weight loss.
For more on chia seeds click on the link given below
Flaxseeds
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| Roasted and stored in air tight container |
High in fibre and major source of plant protein these seeds lower your cholesterol, fight with cancer and promote healthier hair and skin. Also rich source of Omega 3 and antioxidants.
For more on flaxseeds click on the link given below
Watermelon seeds
In addition to compacting protein deficiency, the watermelon seeds are great source of vitamins, omega 3, magnesium, zinc, copper, potassium and many more.
To some extent helps in control of blood sugar level in type- 2 diabetes.
Reduces the outbreak of Acne and prevents dullness and ageing.
Boosts energy and metabolism
Helps in the treatment of osteoporosis a condition of weak bones and low bone density. Eating watermelon seeds on a daily basis prevents the deterioration of the bones.
The zinc present helps in cell regrowth and cell division. The iron present improves the oxygen carrying capacity of the blood. The magnesium is important in metabolism and functioning of the body.
Pumpkin seeds
Nutrition value
163 calories
14 grams of fat
1.8 grams of fibre
8.5 grams of protein and
4.2 grams of carbohydrates
Per ounce of pumpkin seeds
Having such a wonderful composition of nutrients this is definitely one of the best seeds to hog on.
Rich in polyunsaturated fatty acids, antioxidants, magnesium and potassium. It also contains sterols and tocopherols (Vitamin E).
Takes care of Heart health, liver, blood pressure, weight loss, cancer, skin and eye health, used as an aphrodisiac, urinary health.
All you need to do is top up your salads and cereals or oatmeals with few tablespoons of these seeds.
Make homemade granola with a mixture of nuts and seeds.
Sesame seeds
Sesame also called as til seeds is a very popular ingredient in Indian cooking.
Per 100 grams of sesame seeds contain about
1) 570 calories
2) 50 grams of total fats
3) 11 grams of sodium
4) 18 grams of protein
5) 23 grams of carbohydrates
Apart from this it has calcium, iron, vitamin B6, magnesium.
Benefits of sesame seeds
Sesame seeds are high in fibre and therefore boosts metabolism, reduces gastrointestinal problems like IBS, constipation and diarrhea.
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| Black and White sesame seeds |
Also helps in reducing bad cholesterol and promote heart health.
It has proven to be effective in reducing inflammation especially in bones, it strengthens bone and joints. Phosphorus, zinc and calcium helps to improve the bone density. It is a perfect antidote for weak bones.
Prevents cancer and reduces hypertension.
Serving suggestion
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| Add to your noodles |
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| Sprinkle on your salads and Raw veggies |
Not so popular but still in the list somehow I can't skip this
Rich in antioxidants, vitamin E, protein (5.8 grams per 15g), fibre, fats, carbohydrates, phosphorus.
Uses
- Cell production
- Lower cholesterol
- Manage inflammation
- Promotes healthy skin and hair
- Weight loss
- Boosts bone health
- Treats insomnia
Have a blend of all these seeds together and you no longer have to crave for proteins.
You can either munch on the roasted seeds.
Add them as a topping to your favorite snacks.
Grind together make a powder and add to a glass of milk or lukewarm water.
Roast and bind them into protein bars with honey and peanut butter.
Add as topping to your banana shake and smoothies.
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| Add the protein Mix to your shakes and smoothies |
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| Add to your favorite cereals and oat meal |
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