what is protein?
protein is one of the three main macronutrients, alongside fats and carbohydrates, and it's made up of building blocks called amino acids. some amino acids are classed as essential, meaning the body cannot make them and they must come from food, while others the body can produce itself. protein is found in both animal foods and plant foods, including seeds, pulses and wholegrains.
its role in the body
protein contributes to the maintenance of normal muscle mass, the maintenance of normal bones, and a normal increase in muscle mass when combined with resistance exercise. it's also fundamental to normal growth and repair throughout the body, from skin and hair to the immune system, since antibodies themselves are made of protein. seeds are considered a useful plant based protein source, and while they don't typically contain the full range of essential amino acids in the same proportions as animal protein, eating a varied combination of plant proteins across the day, such as seeds alongside pulses and wholegrains, generally provides a good overall amino acid profile.
good dietary sources
- seeds, particularly pumpkin and hemp seeds
- meat, fish, eggs and dairy
- pulses such as lentils, beans and chickpeas
- tofu, tempeh and other soy based foods
things to consider
protein needs vary depending on factors such as age, activity level, and life stage, including increased needs during pregnancy and breastfeeding, so it's worth seeking personalised advice if you have specific concerns. people following plant based diets can generally meet their protein needs through a varied combination of foods, though it's worth being thoughtful about variety rather than relying on a single source. very high protein diets, particularly from supplements rather than whole foods, are generally not necessary for most people and should be approached with guidance from a healthcare professional, particularly for anyone with existing kidney concerns, since the kidneys process protein breakdown products.
the takeaway
protein is essential for muscle, bone and overall repair throughout the body, and seeds offer a genuinely useful plant based contribution to protein intake as part of a varied, balanced diet.