With more people turning to vegetarian and vegan diets, and the growing intrigue around the potential health benefits of creating ketosis in the body (a normal metabolic process where the body burns stored fats when it does not have enough glucose for energy), there is also more interest in healthy fats and proteins.

Here are some protein rich oils which will allow you to increase both your healthy fats and protein intake.

Hemp Seed Oil

Hemp seed oil is at the top of the list as it’s second only to soybean in protein content as a plant source of protein. For vegans and vegetarians, hemp is a great source of protein. More than 25% of their total calories are from high-quality protein! So, hemp oil is the one to choose if you’re purely looking to get the most protein possible.

Hemp protein contains all 20 amino acids. These include the 9 essential amino acids (EAAs) that our bodies cannot produce. When proteins contain all 9 essential amino acids in a sufficient quantity and ratio to meet the body’s needs, they are considered complete.

In addition, hemp oil is rich in healthy fats and is an excellent source of vitamin E. It’s also rich in potassium, magnesium, sodium, sulphur, iron, calcium and zinc.

Flax Seed Oil

Flax seeds are one the oldest crops since early man. As well as being a good source of protein, it also has many nourishing vitamins and minerals, including iron, folate, calcium, magnesium, phosphorus, potassium and vitamins B1 and B6.

Flax is also a great source of omega-3 fatty acids, a nutrient of which many of us in the west are deficient in, but is crucial for our health and many functions in the body. You’re also more likely to be deficient in omega-3 if you don’t eat fish. Taking flax seed oil is a great way to up your intake of omega-3 fatty acids, as well as increase your protein.

Pumpkin Seed Oil

Pumpkin seeds pack so much nutritional power, and pumpkin seed oil is another plant oil that is a good source of protein.

If you’re deciding which of the oils mentioned to choose, you might want to choose this one if you’re struggling with sleep. This is because pumpkin seeds contain tryptophan, an amino acid that is converted to serotonin in the body, which is then converted into melatonin, the sleep hormone. Taking pumpkin seed oil a couple of hours before bed will promote melatonin and serotonin production, which may support a night of restful, good-quality sleep.

The oil is also a good source of magnesium, essential for heart health and managing stress and sleep. A deficiency in magnesium is linked to higher stress levels and poorer sleep, so pumpkin seed oil might be a good option if you struggle with these issues.

Will you be trying any of these protein rich oils? Which one suits your needs the most?

Written by Jess Burman

Wellbeing Writer

BA (Honours) Writing