6 Varieties Of Nuts That Increase Your Energy
The properties and nutritional contribution of nuts are generally recognized and valued by food professionals. These foods provide long-lasting energy, take up little space and contain many calories combined with fiber that delays its absorption and prolongs energy action.
A healthy diet must contain these types of ingredients to improve the supply of nutrients. In this article we tell you what types of nuts increase your energy.
What are nuts?
Nuts are a very interesting source of energy for the body. In fact, they should be consumed in portions that are adequate for daily dietary needs.
Likewise, these fruits contain essential fatty acids such as oleic, linoleic and linolenic acids that the human body cannot produce and must be supplied in the daily diet. These healthy fats contribute significantly to its energy and anti-inflammatory power, according to a study published in the International Journal of Molecular Sciences.
Daily consumption of nuts helps improve the immune response to common viruses and infections. In this way, they help to strengthen the immune system to prevent various diseases, especially those of a seasonal nature that are caused by sudden changes in the weather.
Nuts that increase your energy
1. Almonds
They are a very nutritious Mediterranean food for athletes due to their energy supply in the form of carbohydrates and healthy fats, along with vegetable proteins. A handful of about 30 grams provide 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. Thus, they are a very nutritious food, that is why the milk obtained from crushing sweet almonds was formerly used to replace breast milk or for those with lactose intolerance problems.
2. Hazelnuts
It is a malleable fruit that can be consumed in various ways and does not have an invasive taste. Contains folic acid, which prevents neural tube defects (fetus-pregnancy). Supplementation with this nutrient is essential during pregnancy, increasing the intake of foods rich in it, too. This is reflected in a publication made in the Annales D’Endocrinolige magazine .
In addition to providing a lot of energy, its content in unsaturated fats and vitamin E is remarkable, which helps prevent and reduce inflammation of the tissues during workouts. They also provide iron, magnesium, manganese, and fiber. For all this, they are a restorative in progress.
3. Nuts that increase your energy: Peanuts
They are rich mainly in folic acid, proteins and isoflavones. They come from a legume plant, and their nutritional contribution also consists of omega 6 fats and fibers. Thus, its content makes it a contributor to modulate cholesterol and is a healthy food for the heart.
They can be eaten raw or incorporated as peanut butter. Spread 30 g of peanut butter on toast, allows to obtain approximately 10 g of protein. In addition, this cream offers a great caloric, calcium and iron intake, so it is highly advisable to consume it at breakfast.
Four. Brazil nuts
Brazil nuts stand out for their high mineral content, mainly selenium, so their consumption must be controlled. In addition, it is rich in vitamin E, a natural antioxidant that positively helps to reduce the negative effects of free radicals.
They are highly energetic and nutritious fruits (ideal for athletes) and contain healthy fatty acids in large proportions. A handful of Brazil nuts provide a significant amount of fiber and protein.
5. Walnuts
In addition to providing energy , one of its most important benefits is its collaboration in protecting the heart. They are the nuts that have the highest amount of Omega 3 fatty acids. Although they are fatty foods, most of it is polyunsaturated fat, which helps improve cardiovascular parameters without altering weight. This property of these nutrients is evidenced in an article published in The Cochrane Database of Systematic Reviews.
In addition, 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 increase your energy: Pistachios
They are one of the richest nuts in iron, vitamin E and potassium (1,000g / 100g). They provide 43% of the Recommended Daily Allowance of vegetable protein, of which its content in the amino acid arginine stands out, which stimulates immune function.
As for vitamins and minerals, they are rich in vitamin B1, vitamin B6, calcium, magnesium, phosphorus and copper. In addition, its contribution of oleic acid and other healthy fats contributes to its consumption improving insulin sensitivity, favoring the supply of glucose to the cells.
Include nuts in your diet to increase your energy
Finally, in this article we have told you about the main nuts that increase your energy. However, remember that there are many more that in addition to providing you with energy will help you protect your cardiovascular system and regulate your cholesterol levels.
