OILSEEDSASAGOOD SOURCEOFPROTEINS ANDHEALTHYFATS

BY- POOJA UDESHI

Nuts and Oilseeds are tiny ‘Superheroes’ that pack in a punch of proteins, fibre, and good fats These can be taken in around the year, especially during winter along with some goodie (dry fruits) combinations like dates, figs, etc They are delicious, versatile, have higher satiety, and are a convenient snacking option. We already know the various nuts and oilseeds along with their requirements. The different nuts and oilseeds that are high in a good source of proteins and healthy fats are given below:

Almonds

Values: Amount - 15g, Proteins – 3.1 g, Omega 3 – 4.8 mg Almonds are rich in proteins, healthy fats, and antioxidants which help the skin from damage

Tip – The brown layer of skin surrounding almonds contains the highest concentration of antioxidants, so it’s best to eat almonds with the skin for the most benefits

Values: Amount - 15g, Proteins – 2 2 g, Omega 3 –1306 5 mg

Walnuts are protein-packed and a great source of heart-healthy fatty acids like omega – 3, which are stored in the form of Alpha-Linolenic Acid (ALA). Studies have shown that the consumption of ALA contributes to a decrease in the risk of various coronary heart diseases

Tip – Walnuts can be had along with almonds and dates in the form of date bars, which can be a great in-between long workout or post-training session snack.

Pistachios

Values: Amount - 15g, Proteins – 3 5 g, Omega 3 –25.7 mg

Pistachios have a higher ratio of essential amino acids relative to their protein content, compared with most other nuts. A serving (about 30 g) of pistachios provides as much protein as one egg

Tip - Pistachios can be used like nut butter without added additional salt and can be had with sliced apples or toast

Cashews

Values: Amount - 15g, Proteins – 2.8g, Omega 3 –8.26 mg

Cashews are actually seeds They’re not only high in protein but also contain several important vitamins and minerals like copper

Copper is a mineral that supports immunity and aids the creation of red blood cells and connective tissue Research shows that low levels of copper could trigger an increased risk of osteoporosis.

Tip – Cashews can be consumed roasted and as a between-meal snack