Power Up Your Diet: 10 Protein-Packed Nuts & Seeds for Filipinos (and How to Enjoy Them!)

2025-08-25
Power Up Your Diet: 10 Protein-Packed Nuts & Seeds for Filipinos (and How to Enjoy Them!)
The Times of India
Looking for delicious and healthy ways to boost your protein intake? Forget just meat and dairy – nature's pantry is overflowing with plant-based options! Filipinos are increasingly looking for healthy alternatives, and nuts and seeds are a fantastic way to add protein, fiber, and essential nutrients to your diet. This guide explores 10 of the best nuts and seeds loaded with protein, along with simple and tasty ways to incorporate them into your daily meals for maximum health benefits. Let's discover how to fuel your body the Filipino way!
Why Nuts & Seeds? Beyond the Protein

While protein is a star, nuts and seeds offer so much more. They're packed with healthy fats (the kind that are good for your heart!), fiber (essential for digestion and feeling full), vitamins, and minerals. Think of them as mini-superfoods that can support everything from energy levels to skin health. For Filipinos, who often enjoy rich and savory dishes, these additions can provide a beneficial balance.

Top 10 Protein-Rich Nuts & Seeds (and How to Eat Them)
  1. Almonds: (6g protein per ounce) – Snack on them raw, add them to your adobo for crunch, or blend them into smoothies.
  2. Walnuts: (4g protein per ounce) – Sprinkle them on your pansit, bake them into muffins, or enjoy them as a standalone snack.
  3. Cashews: (5g protein per ounce) – Roast them for a savory treat, add them to stir-fries, or blend them into creamy sauces.
  4. Pecans: (3g protein per ounce) – Perfect for pies, cookies, or simply snacking on.
  5. Brazil Nuts: (4g protein per ounce) – Don't overdo it (selenium powerhouse!), but a few a day can be incredibly beneficial.
  6. Chia Seeds: (5g protein per ounce) – Add them to yogurt, smoothies, or make chia seed pudding - a Filipino-inspired halo-halo alternative!
  7. Flax Seeds: (2g protein per tablespoon) – Grind them and add them to baked goods, oatmeal, or smoothies.
  8. Pumpkin Seeds (Pepitas): (7g protein per ounce) – Roast them with a little salt for a crunchy, savory snack. Excellent on top of sinigang!
  9. Sunflower Seeds: (6g protein per ounce) – Add them to salads, trail mix, or enjoy them on their own.
  10. Hemp Seeds: (10g protein per 3 tablespoons) – A complete protein source! Add them to smoothies, salads, or yogurt.
Tips for Maximizing Health Benefits
  • Choose Raw or Dry-Roasted: Avoid nuts and seeds roasted in oil or coated in sugar.
  • Portion Control: Nuts and seeds are calorie-dense, so stick to a handful (about 1 ounce) per serving.
  • Variety is Key: Different nuts and seeds offer different nutrients, so mix it up!
  • Soak Seeds: Soaking chia and flax seeds can improve digestibility.
Embrace the Power of Plant-Based Protein

Incorporating nuts and seeds into your Filipino diet is a delicious and easy way to boost your protein intake and overall health. From adding crunch to your favorite dishes to enjoying them as a satisfying snack, these nutritional powerhouses offer a wealth of benefits. So, go ahead and power up your diet with these protein-packed gems – your body will thank you for it!

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