Are you looking for plant-based protein that doesn't sacrifice taste or nutrition? Kashmiri mix seeds are nature's highest-protein superfoods and can stand up against traditional animal proteins when it comes to nutritional completeness. These nutrient-packed seeds have an exceptional amino acid profile, as well as essential fatty acids and minerals, making them an excellent choice whether you are vegan, vegetarian, or looking to reduce your intake of animal protein. Read on to see how Kashmiri mix seeds can change the way you view plant-based protein.
Unlike other plant-based proteins (such as legumes and grains), where careful combinations must be made to create complete proteins with all nine essential amino acids, Kashmiri mix seeds provide a unique advantage to those who consume them. Many of the individual varieties within the Kashmiri mix seed blend provide very impressive protein percentages and complete amino acid profiles, enabling the consumer to obtain sufficient protein from these seeds alone.
Kashmiri mix seeds are rich in both versatility and nutrient density. A single serving of Kashmiri mix seeds has a higher protein per calorie ratio than most of the other plant-based sources of protein; therefore, they are an ideal source for anyone looking to maximise their nutritional intake. Additionally, Kashmiri mix seeds are high in dietary fibre, healthy fats, and bioavailable minerals that support muscle recovery, energy production, and overall health.
Kashmiri pumpkin seeds are among the highest-protein seeds, containing nearly 9 grams of complete protein per ounce (28 grams), as well as being rich in magnesium. They're known for their exceptional amino acid makeup, which offers all nine essential amino acids (EAAs) for building muscle.
Protein Profile & Benefits: They contain the EAAs leucine, isoleucine and valine, which are BCAAs needed for muscle repair and growth. In addition to protein, Kashmiri pumpkin seeds contain magnesium (48% DV), zinc (33% DV), iron (23% DV) and manganese. Due to the extremely high density of minerals in pumpkin seeds, they provide great support for the recovery and mineral replenishment of plant-based athletes.
The arginine found in Kashmiri pumpkin seeds helps the body produce nitric oxide (NO), which allows more blood to flow to muscles and deliver more oxygen; this is beneficial in performance for fitness enthusiasts. Research shows that consuming Kashmiri pumpkin seeds has positive effects on muscle performance and reduces inflammation following exercise.
How to Use: Add 1/4 cup (about 32 grams) to salads, smoothie bowls or enjoy as a snack. You'll get 8-9 grams of protein. For better flavour and to increase the bioavailability of nutrients, you can toast your seeds lightly before enjoying them.
Sunflower seeds from Kashmir are nutritional powerhouses containing approximately 6 grams of high-quality protein per ounce, along with the complete amino acid spectrum. These seeds are exceptionally rich in vitamin E, selenium, and pyridoxine (vitamin B6), making them superior to their international counterparts.
Protein Profile & Benefits: Kashmiri sunflower seeds are known to provide folic acid for vegetarians and vegans wishing to keep their homocysteine levels within an optimal range and to maintain healthy cells. The amount of selenium contained in Kashmiri sunflower seeds (73% daily value per ounce) supports thyroid and reproductive health and helps ensure that plant-based athletes have a means to absorb nutrients effectively.
Studies have shown that the polyphenols in sunflower seeds have been shown to reduce exercise-related muscle soreness, allowing for quicker recovery, as well as improved cardiovascular health, which helps to improve endurance in plant-based athletes.
How to Use: Add 1/4 cup of Kashmiri sunflower seeds to your breakfast bowl, use them to make energy balls or use them in your own trail mix. You can also use other seeds with them to create a complete amino acid profile.
Although the protein content of Kashmiri flax seeds isn't widely recognised in the world of fitness, it is quite impressive, about 8 grams per 3 tablespoons (30 grams). In addition to providing significant amounts of protein, flaxseeds are also the richest source of omega-3 fatty acids from a plant source, containing 2.3 grams of ALA per ounce.
Protein Profile & Benefits: Kashmiri flaxseeds provide a source of complete protein because they contain all nine essential amino acids. Kashmiri flaxseeds contain lignans, which provide powerful antioxidants that can protect muscle cells from oxidative stress caused by high-intensity training. This protection is particularly beneficial to plant-based athletes who need to recover from tough workouts.
The soluble and insoluble fibres in Kashmiri flaxseeds (8 grams per 3 tablespoons) promote healthy digestive function and help stabilise blood sugar levels, which is crucial to maintaining a steady source of energy for training and competing at peak performance. In addition, their omega-3 fatty acids help reduce inflammation and improve joint health while helping the cardiovascular system to adapt to exercise.
How to Use: Kashmiri flaxseeds have been ground into powder, as this makes the nutrients much more bioavailable than if they were consumed whole. You can mix 2-3 tablespoons of ground Kashmiri flax into smoothies, oatmeal, or yoghurt for the protein and omega-3 benefits. Store ground flax in your refrigerator to extend the freshness of the product.
Kashmiri sesame seeds, often overlooked in plant-based nutrition planning, contain approximately 5 grams of protein per ounce, as well as excellent mineral density. These small seeds are rich in all nine essential amino acids, making them a complete source of protein.
Protein Profile & Benefits: Kashmiri sesame seeds are an excellent source of bioavailable calcium (88% of the daily value in one ounce), and thus are a key nutrient for the vegan population who have a higher risk of calcium deficiency. The copper content of sesame seeds is also used for collagen synthesis and supports the integrity of the joints during strength training.
In addition, sesame seeds contain phytosterols, which aid in sustaining hormonal balance and recovery from exercise for the plant-based athlete. The presence of lignans and sesamin in sesame seeds provides antioxidant protection against exercise-induced oxidative damage to muscle cells due to the anti-inflammatory nature of lignans and sesamin. Studies have shown that increasing sesame seed consumption increases muscle strength and decreases the markers for muscle damage after resistance training.
How to Use: You can add 2–3 tablespoons (approximately 18 g) of Kashmiri sesame seeds to salads, grain bowls, and/or roasted vegetables, providing you with an additional 5 g of complete protein and 240 mg of calcium. Toast the seeds prior to consuming them for better taste and slightly improved nutrient absorption.
Kashmiri hemp seeds are an excellent source of protein for plant-based athletes, with 10 grams of complete protein per 3 tablespoons (30 grams). Hemp seeds contain a 3:1 ratio of omega-3 to omega-6 essential fatty acids, which aligns with the World Health Organisation’s (WHO) recommended ratio for optimal health.
Protein Profile & Benefits: The unique protein profile and advantages of hemp seeds are that hemp seeds are the only plant source of complete protein, containing all 20 amino acids, including the nine essential amino acids that we cannot make. The edestin in hemp seeds is structurally and functionally similar to human protein, making it highly bioavailable for muscle synthesis. Many plant-based athletes report a significant improvement in muscle recovery when using hemp seeds.
In addition, the amino acid arginine found in hemp seeds contributes significantly to vasodilation (widening of blood vessels) and enhances nutrient delivery to working muscles. The magnesium content of hemp seeds (40% of your daily value in 1 ounce) is important for muscle contraction and helps generate ATP, the energy source for muscle contraction. Hemp seeds also contain GLA (gamma-linolenic acid), a fatty acid that helps reduce swelling and joint pain and supports joint health during intense training.
How to Use: Add a source of hemp protein to their daily diet by adding 3 tablespoons of Kashmiri hemp seeds to a smoothie, overnight oats, or a salad for 10 grams of complete protein. Hemp seeds have a creamy texture and a mild nutty flavour, making them an excellent option for post-workout recovery shakes.
While some isolated seeds may provide all necessary Amino Acids for a complete Protein Source when added together, it's claimed that there is an increased value of Nutritional elements when Mixing Different types of Seeds.
Optimal Kashmiri Mix Seeds Combination for Athletes:
By Mixing each of the Five Different Seed Types in Equal Proportions (5:1 by Weight), using Pumpkin Seeds, Sunflower Seeds, Flax Seeds, Sesame Seeds, and Hemp Seeds creates an Ultra-High-Protein Seed Product with over 30 grams of Complete Protein Content Per Serving (1/2 cup) that contains Complete Micro Nutritional Element Profile for Calcium, Magnesium, Zinc, Iron and Selenium.
Kashmiri seeds make it easy (and tasty!) to attain daily protein requirements. Plant-based athletes generally should consume between 1.6 - 2.0 grams of daily of protein for each kilogram of body weight for optimal muscle growth and repair, so, if you are a plant-based athlete weighing 70 kg (154 lbs), your target would be 112 - 140 g of protein/day.
Sample Daily Protein Plan Using Kashmiri Seeds:
For a 70kg (154 lb) plant-based athlete requiring 112-140g daily protein:
Total Protein from Seeds Only = 89 g and supplemented by legumes, whole grains, and/or vegetables, provides the complete protein intake of 112 - 140 g required.
Kashmiri seeds offer an unusual advantage to vegetarians, as compared with the vast majority of other plant sources of protein, which often have a lower quantity of one or two of the 9 essential amino acids. When you eat Kashmiri seeds alone, you will receive complete amino acid profiles without any need to combine them with anything else.
Essential Amino Acid Content (per 100g):
Pumpkin seeds have all 9 essential amino acids in a full amino acid ratio. Hemp seeds have all 20 of the 20 amino acids. Sunflower seeds have sufficient methionine to meet the needs of the body. Flax seeds offer complete branched-chain amino acid coverage.
This means that you can eat as many as 100g (100g from different types of Kashmiri seeds) during the course of the day and receive all 9 essential amino acids in adequate amounts for your muscle-building needs, with no need to perform complex food pairing mathematical computations for plant-based proteins.
Phytic acid, found in raw seeds, binds minerals and inhibits mineral absorption. Kashmiri Seeds are sun-dried and traditionally roasted, which lowers the phytic acid level naturally, thereby enhancing the availability of minerals.
Optimisation Techniques: By soaking Kashmiri Seeds in filtered water for 4 to 8 hours overnight, the phytic acid in Kashmiri Seeds can be lowered by 30 to 50%, which enhances magnesium, zinc, iron and calcium absorption. By sprouting Kashmiri Seeds, they are even more available as nutrients, and the enzymes in sprouted seeds help with digestion.
If Kashmiri Seeds are ground or thoroughly chewed, amino acids and micronutrients can be absorbed at a rate 15 to 25% higher than if they were eaten whole.
For optimal protein absorption, consume Kashmiri Seeds in combination with foods high in Vitamin C, like oranges, tomatoes and bell peppers. Vitamin C has a significant impact on the absorption of plant-based nutrients, thereby improving the oxygen capacity of the body, which is essential for optimal athletic performance.
After you work out, blend three tablespoons of Kashmiri hemp seeds with a ripe banana, one cup of unsweetened almond milk, one tablespoon of almond butter, and a half cup of frozen blueberries. This shake has 15 grams of complete protein, five grams of fibre, and the right balance of carbohydrates and protein for recovery.
In a mixing bowl, combine one cup of ground Kashmiri mix seeds, one-half cup of almond butter, one-third cup of melted coconut oil, two tablespoons of maple syrup, and one teaspoon of vanilla. Stir until everything is mixed evenly. Roll into one-inch balls and place in the fridge. Each energy ball contains eight grams of protein and is ideal for pre-workout energy.
Start by roasting some vegetables and adding them to a bowl of fresh leafy greens. Toss together and sprinkle a quarter cup of Kashmiri pumpkin seeds and a quarter cup of sunflower seeds over the top. To make the dressing, blend three tablespoons of sesame seeds with two tablespoons of lime juice, two tablespoons of olive oil and your favourite seasonings. This salad has 22 grams of complete protein and has many antioxidant benefits.
In a meal prep container, combine one cup of rolled oats, one cup of unsweetened almond milk, three tablespoons of Kashmiri hemp seeds, one tablespoon of grounded flaxseeds, a sliced banana, and some cinnamon. Let it sit in the refrigerator overnight. When you're ready to eat, top it off with some fresh berries and one-quarter cup of granola. Total protein for this bowl of oats: 18 grams
Q: Are Kashmiri Mix Seeds as effective as Whey Protein in building muscle?
Yes! Studies show that the complete plant protein found in Kashmiri Mix Seed produces the same muscle protein synthesis rates as Whey Protein when both are ingested in equal amounts. Advantages: Kashmiri Mix Seed also provides additional fibre, antioxidants and other micronutrients that are not found in whey protein.
Q: What is the daily recommended serving size of Kashmiri Mix Seed for high-protein diets?
A serving size of 1/2 - 3/4 Cup (80 - 120g) of Kashmiri mix seeds, divided among your daily meals, gives you a total of 30 - 45g of protein from a quality source, while keeping your calorie intake balanced. Portions can be adjusted depending on how much protein you are looking to get over the course of the day and how much you weigh.
Q: Can Kashmiri Mix Seed be eaten raw, or do I need to roast them?
Both Raw and Roasted Kashmiri Mix Seeds have benefits. Raw seeds retain the highest level of nutrients but have higher levels of phytic acid than Roasted Seeds. Roasting Kashmiri Mix Seeds, when roasted below 300°F, allows you to reduce the level of phytic acid while preserving the levels of amino acids and heat-sensitive nutrients. By soaking raw seeds overnight before using them, you will also reduce phytic acid levels without losing any nutrients.
Q: What kind of Kashmiri Mix Seed has the most comprehensive Amino Acid Profile?
Hemp Seeds contain the most complete Amino Acid Profile, as they contain all 20 Amino Acids in whole food ratios. However, Pumpkin, Sunflower and Flaxseeds have all of the essential amino acids in full food ratios. Mixing different types of Kashmiri Mix Seeds will help you build a balanced protein profile.
For serious athletes, vegetarians, or anyone else who wants to incorporate high-protein nutrition into a plant-based diet (i.e., without consuming animal products), Kashmiri mix seeds are the ultimate solution. Kashmiri mix seeds provide an optimal source of protein due to the seeds' complete amino acid profile, high bioavailability, and micronutrient density comparable to synthetic supplements. The balanced nature of these seeds allows for modern athletic performance through the use of ancient technology.
By incorporating Kashmiri pumpkin, sunflower, hemp, flax, and sesame seeds into your daily nutritional regimen, you will be able to achieve your protein-building goals easily while providing support to your heart, joints, and continued energy during high-intensity exercise.
Kashmiri mix seeds create greater nutritional value when consumed together as a combination of nutrients than do isolated forms of protein or single-plant-seed sources.
At Almukhlis, we believe that athletes on a plant-based diet should have access to nutritional products of the highest quality and authenticity that are harvested from the purest agricultural regions of Kashmir. Our Kashmiri mix seeds are hand-harvested, sun-dried, and processed without using chemicals, which maximises the amount of protein contained within each seed and the micronutrients available. Each serving contains centuries' worth of nutritional knowledge combined with the modern science of athletic performance.
Transform your nutrition plan with authentic, Kashmiri mix seeds from Almukhlis. If you wish to build muscle, recover faster, or improve your overall athletic performance, our high-quality seeds will give your body everything it needs to meet your nutritional demands. You will be amazed at how these seeds, grown at a high altitude in Kashmir, will change your nutrition for the better.
