High-Protein Nuts That Keep You Full and Build Muscle (Image Credits: iStock)
Eating nuts is considered the best way to amp up your protein quotient. Even though the amount of protein may vary in different kinds of nuts, they also provide a range of vitamins, minerals, and healthy fats. The protein in nuts supports the building and maintenance of muscles and can keep you feeling full longer than carbohydrates.
A few nuts considered the best ways to build muscles include:
Peanuts
Peanuts contain the most protein among nuts, at 9.5 grams per half-cup. According to experts, they are among the best substitutes for nuts as a plant-based protein.
Being extremely low in carbohydrates and high in saturated fats, peanuts are also a powerhouse of vitamin E, niacin, and thiamine—all of which are instrumental in strengthening your skeletal muscles and joints and making sure you have good movement and activity.
Walnuts
A one-fourth-cup serving of walnuts has around 4.5 grams of protein. Being packed with heart-healthy omega-3 fatty acids, along with vitamins, walnuts are also loaded with fibre - which can make you feel full.
Omega-3s significantly help senior people gain muscle size and strength and reduce the loss of muscle mass. According to experts, walnuts are the only nuts with a high amount of the omega-3 fat known as alpha-linolenic acid, or ALA—which lowers inflammation.
Almonds
Almonds have around 7 grams of protein per half cup along with fewer carbs as compared to other nuts. They are also packed with around 170 calories—with lots of calcium—which keeps your bones and joints strong. Almonds are instrumental in reducing inflammation in your body—along with high amounts of antioxidants like vitamin E, which help protect against cell damage.
Almonds have heart-healthy fats that reduce low-density lipoprotein, or LDL cholesterol, and maintain high-density lipoprotein, or HDL.
Pistachios
Pistachios are loaded with around 6 grams of protein per half-cup and are extremely low in fat as compared to other nuts.
They are the only nuts that have all nine amino acids that your body cannot produce on its own. Apart from that, pistachios are rich in vitamin B6, which helps metabolise protein.
Cashews
Cashews are loaded with around 5 grams of protein per half cup and are packed with many other important minerals, including magnesium—which helps you retain strength as you age.
Cashews are also a powerhouse of iron - needed to build the hemoglobin in red blood cells that help carry oxygen and deliver essential oxygen to your muscles.
Hazelnuts
Hazelnuts have around 5 grams of protein per half cup. They are high in unsaturated fat and a good source of copper, which helps in muscle growth and overall health.
Hazelnuts are also packed with manganese, which metabolises fat and carbohydrates apart from regulating blood sugar levels.
Get Latest News Live on Times Now along with Breaking News and Top Headlines from Health and around the world.
