We all know the importance of protein and its benefits for our health. Proteins are not just important for muscle building but also for regular repair and wear-tear of our cells and tissues.They are essential for normal body functioning, and muscle repair and are a great source of energy. They are required for healthy skin, joints and bones.
With so many benefits you definitely want to add more of it to your diet. To add more protein to your diet, you can consider various animal and plant sources such as fruits, vegetables, meat, eggs, nuts, dried fruits etc. One of the best ways to add protein to your diet if you are a vegetarian or vegan is through nuts and dried fruits. Most dry fruits contain proteins and including them regularly in your diet by buying nuts online can be a great way to build muscle and increase your protein intake. Let’s look at some of the nuts that can be added to your diet for healthy protein.
Healthy Nuts to Add To Your Diet
Nuts are an excellent source of fibre, proteins, healthy fats, and other essential elements. Various nuts provide different nutritional content and health benefits. Most nuts contain proteins but some have a higher content of protein than other nuts. Read on to find those exceptional nuts:
100gm of pistachios contains about 20g of protein. With protein comprising about 20% of their weight, pistachios are second only to almonds when it comes to protein content.Pistachios contain several other nutrients such as fibre and antioxidants apart from protein which helps in weight loss and improves heart and gut health.
Pistachios are also one of the few sources of vitamin B compounds. It is rich in potassium and several other antioxidants such as lutein and zeaxanthin which are essential for the eyes. Pistachios are low in calories and high in protein making them a perfect option for those looking to reduce weight.
You can add pistachios to your diet by having them directly or add them to various Indian recipes and baked foods. The nutty and slightly salty flavour of pistachios makes for an interesting addition to salads, smoothies or desserts.
100gm of cashews contains about 18 grams of protein. As cashews are nuts they not only have a lot of protein but also a lot of essential nutrients such as healthy fats, fibres, calcium and iron.
The Recommended requirement for copper in our body is about 80% of a 1/4-cup (32-gram) intake. The copper in cashews helps make red blood cells and soft tissue and boosts immunity.
Low copper intake has also been linked in studies to an elevated risk of diseases which result in fragile or weak bones. Therefore, increasing your intake of copper through cashews could be one strategy to get stronger bones.
Cashews can be consumed in a variety of ways. Either you can have them directly by purchasing them online from “NUTRAJ” or add them to various recipes such as vegetable gravies and garnishing for salads and desserts. Various Indian recipes use cashews as the main or side ingredient making them an important component and an easy-to-use nut.
100gm of walnuts contain about 15 gms of protein. A fantastic way to increase your protein intake is by consuming walnuts. Walnuts contain heart-healthy lipids. Walnuts compose of more alpha-linolenic extract (ALA), an omega-3 fatty acid, than every other dry fruit.
In some epidemiological studies, a decreased risk of cardiovascular disease has been associated with ALA consumption. Walnuts are a tasty complement to minced meats and, therefore, can further boost the protein concentration of recipes using meat because of their rich consistency and mouth feel. You can consume walnuts daily directly along with other nuts or add them to various recipes such as brownies and cakes. Walnut salads made with any fresh leaves, tomato, walnut and cheese are one of the yummiest ways to enjoy walnuts.
100 gms of almonds contain about 21 gms of protein making them one the best sources of protein among all nuts and dried fruits.
Almonds have grown in popularity over the past few years and are now widely accessible online. Almonds contain not just protein but also various other components such as healthy fats, magnesium, vitamin E and fibres.
If you're looking for a nutritious, protein-rich option to meat or eggs then almonds might be the ideal snack for you. You can soak them overnight and have them in the morning or add them to various recipes and desserts. Almonds are added to various Indian desserts such as kheer, halwa etc. making them an everyday ingredient. Almonds can also be consumed as flour or milk which are healthier alternatives to dairy or wheat based products. Almonds have a large number of healthy fats. Additionally, almonds contain many vitamins and minerals, including:
● Iron: 3.71 mg
● magnesium: 270 mg
● Calcium: 269 mg
● Phosphorus: 481 mg
● Potassium: 733 mg
● Vitamin E: 25 mg
How Can You Include Nuts In Your Diet?
To consume more plant-based foods, people can boost their nut consumption through a variety of methods. Here are a few examples of how to include nuts and dried fruits in your diet.
1) Have Them as a Snack
Almost any moment of the day is a good time for a snack because nuts are typically ready to consume. Since nuts include healthy fats, it's vital to keep in mind that they often have high-calorie content. You can purchase dry fruits online and have a mix of different nuts in the morning or in between meals such as almonds, pistachios, walnuts and anjeer. There are websites like nutraj.com that serve plain and flavoured nuts as well as roasted badam, barbeque cashews and milk chocolates with dry fruits inside them.
2) Have Milk Made from Nuts
Although milk from nuts doesn't possess the exact same components as cow's milk, it does retain the flavour and health advantages of the whole nut. It can be used almost as your regular milk without any bloating or disadvantages of cow milk.
Nut refreshments are widely available online to avoid extra additives, or consumers can make easy forms of dry fruit milk at home. Hazelnut dairy, cashew milk, and almond milk are among the possibilities.br>
3) Replace Your Usual Dairy Butter With the Extraordinary One
In addition to peanut butter, supermarkets and food outlets have a wide variety of nut kinds of butter. They can be served in smoothies or sandwiches. These kinds of butter are healthier alternatives to the usual dairy butter.
4) Toss Nuts in a Salad
A salad's energy and vitamin content can be increased, and its filling potential increased by incorporating a portion of nuts. You can make salads with various veggies or fruits and use dry fruits as toppings. Salads are a healthy breakfast or snack item that you can include in your diet for increasing your protein intake.
5) You can also add them to a trail mix.
A savoury trail mix that can take the place of less healthy snacks like chips can be enhanced with flavour and satiation by adding salted or roasted almonds/cashews or other nuts. However, because of the calorific content and additional salt, it is still important to keep portion amounts in check.
A delicious trail mix with plant-based foods such as seeds and raw nuts acts as a healthy and nourishing supplement. Sweet trail mix containing berries, dates or figs may be able to satisfy someone who is seeking a confectionery bar or a sweet treat.
Dried fruits might contain refined sugar. Therefore, those following a low-carb or low-sugar regimen should be aware of this and must read the ingredients in a pack before purchase.
In addition to adding them to numerous foods to increase their protein value, you can also have them as it is on the go- straight from the pack. There are various kinds of nuts and dried fruits available online at NUTRAJ including nuts, berries and seeds which make for a perfect addition to your diet.
The main source of plant-based proteins is nuts or dry fruits. A diet high in nuts can effectively reduce the risk for various chronic diseases such as cancer or diabetes. The highest protein amongst nuts is found in almonds and pistachios, nevertheless, all nuts are good sources of protein.