The properties and nutritional contribution of nuts are, generally recognized and appreciated by professionals in the food sector. These foods provide long-lasting energy, take up little space and contain many calories combined with fibers which delay absorption and prolong the energy action.
A healthy diet should contain these types of ingredients to enhance nutrient intake. In this article we tell you which types of nuts boost your energy.
What are Nuts?
Nuts are a very interesting source of energy for the body. In fact, they should be consumed in portions suitable for daily food needs.
Furthermore, contain these fruits essential fatty acids such as, for example, oleic, linoleic and linolenic which the human body cannot produce and must be supplied with the daily diet. These healthy fats contribute significantly to your energy and anti-inflammatory power, according to a study published in the journal International journal of molecular sciences.
Daily consumption of nuts helps improve the immune response to common viruses and infections. In this way they help strengthen the immune system to prevent various diseases, especially those of a seasonal nature which are caused by sudden climatic changes.
Nuts that boost your energy
1. Almonds
They are a very nutritious Mediterranean food for athletes thanks to their energy supply in the form of carbohydrates and healthy fats, along with plant proteins. A handful of about 30 grams provides 162 calories along with insoluble fiber, antioxidant vitamin E and B vitamins involved in energy metabolism.
They are also rich in minerals such as calcium, potassium, phosphorus, selenium and iron. They are therefore a very nutritious food, which is why the milk obtained from the crushing of sweet almonds was used in the past to replace mother’s milk or to those with lactose intolerance problems.
2. Hazelnuts
It is a malleable fruit that can be eaten in a variety of ways and it doesn’t have an invasive taste. Contains folic acid, which prevents neural tube defects (fetus-pregnancy). Supplementing with this nutrient is essential during pregnancy, while also increasing your intake of foods rich in it. This is reflected in a publication in the magazine Annales D’Endocrinolige.
In addition to providing a lot of energy, its content in unsaturated fats and vitamin E is remarkable, therefore they help prevent and reduce tissue inflammation during workouts. They also provide iron, magnesium, manganese and fiber. For all of this, I’m an ongoing restoration.
3. Nuts That Boost Your Energy: Peanuts
They are especially rich in folic acid, proteins and isoflavones. They come from a leguminous plant e its nutritional intake is also made up of omega 6 fats and fibres. Therefore, its content makes it a contributor to modulate cholesterol and is a heart healthy food.
They can be eaten raw or incorporated like peanut butter. Spreading 30 g of peanut butter on toast gives about 10 g of protein. Furthermore, this cream offers an excellent calorie, calcium and iron intake, so it is highly advisable to consume it for breakfast.
4. Brazil nuts
Brazil nuts They are distinguished by their high mineral content, mainly in selenium, so its consumption must be controlled. In addition, they are rich in vitamin E, a natural antioxidant that positively helps reduce the negative effects of free radicals.
I am highly energetic and nutritious (ideal for athletes) and contain healthy fatty acids in large proportions. A handful of Brazil nuts provides a significant amount of fiber and protein.
5. Nuts
In addition to providing energyone of its most important advantages is its cooperation in protecting the heart. It is nuts that have the greatest amount of omega 3 fatty acids. Although they are fatty foods, most of them are polyunsaturated fats, which help improve cardiovascular parameters without altering weight. Said property of these nutrients is highlighted in a article published in the magazine The Cochrane Database of Systematic Reviews.
They have vitamins, proteins and fibers and help to lose weight thanks to their antioxidant and satiating properties. Walnuts also contain soluble fiber, a very important nutrient for fighting constipation. They help improve sleep and serotonin levels.
6. Nuts That Boost Your Energy: Pistachios
They are one of the richest nuts in iron, vitamin E and potassium (1,000 g/100 g). They provide 43% of the Recommended Daily Allowance of plant proteins, of which Its content in the amino acid arginine stands out, which stimulates the immune function.
As for vitamins and minerals, they are rich in vitamin B1, vitamin B6, calcium, magnesium, phosphorus and copper. In addition, it contributes its supply of oleic acid and other healthy fats its consumption improves insulin sensitivitypromoting the supply of glucose to the cells.
Include nuts in your diet to boost your energy
Finally, in this article we have told you the main nuts that boost your energy. However, remember that there are many others that, in addition to giving you energy, will help you protect the cardiovascular system and regulate cholesterol levels.
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