6 varieties of nuts that increase your energy
The properties and the nutritional contribution of nuts are, in general, recognized and valued by food professionals. In this article we tell you what types of nuts increase your energy. Do not miss it.
The Nuts are the best representative of energy foods They provide long-lasting energy, occupy little space and provide many calories combined with fiber that delays absorption and prolongs energy action.
What are nuts?
In addition to being rich in healthy fats, nuts contain important vitamins and essential minerals.
The nuts are a very interesting source of energy for our body. In fact, they should be consumed in portions that suit daily dietary needs.
Likewise, these fruits contain essential fatty acids as, for example, the oleic, the linoleic and the linolenic that the human body can not produce and have to be supplied in the daily diet. These healthy fats contribute significantly to their energetic power.
The daily consumption of nuts helps to improve the immune response to viruses and common infections. In this way, they reinforce the immune system to prevent various diseases, especially those of a seasonal nature that are caused by sudden changes in climate.
Nuts that increase your energy
They are a very nutritious Mediterranean food for athletes for their energy input in the form of healthy carbohydrates and fats, next to vegetable 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. Thus, they are a very nutritious food, that is why the milk obtained from crushing the sweet almonds was formerly used to replace breast milk or to those people with problems of lactose intolerance.
Read also: Homemade and easy recipe for preparing almond milk
Hazelnuts stand out for their folic acid content, which is why they are especially recommended for consumption during pregnancy.
It is a malleable fruit that can be consumed in various ways and It does not have an invasive taste. It contains folic acid, which prevents defects in the neural tube (fetus-pregnancy). Thus, it could also help prevent colon cancer, kidney diseases and neurodegenerative diseases such as Alzheimer's.
In addition to providing a lot of energy, Its content in unsaturated fats and vitamin E is remarkable, so they help prevent and reduce inflammation of the tissues during workouts. They also provide iron, magnesium, manganese and fiber. For all these reasons, they are a real reconstituent.
3. Nuts that increase your energy: Peanuts
They are rich mainly in folic acid, proteins and isoflavones. They come from a legume plant, and Its nutritional contribution also consists of omega 6 fats and fibers. Thus, its content makes it a great contributor to reduce cholesterol and is a healthy food for the heart.
They can be consumed raw or incorporated as peanut butter. Spread 30 g of peanut butter on toast to obtain approximately 10 g of protein. In addition, this cream offers a great caloric intake, calcium and iron, so it is very advisable to consume it at breakfast.
Four. Brazil nuts
Brazil nuts They stand out for their high mineral content, mainly in selenium, so its consumption must be controlled. In addition, it is rich in vitamin E, a natural antioxidant that helps positively reduce the negative effects of free radicals.
They are highly fruit energy and nutrients (ideal for athletes) and contain healthy fatty acids in large proportions. A handful of Brazil nuts provide a significant amount of fiber and protein.
Read also: Why eat nuts?
Some articles have shown the cardioprotective effect of consuming nuts daily.
In addition to providing energy, one of its most important benefits is its collaboration in the protection of the heart. They are the nuts that have the highest amount of Omega 3 fatty acids. Although they are fatty foods, most of them are polyunsaturated fat, improving cardiovascular parameters without altering the weight.
In addition, they have vitamins, proteins and fibers, and they help to lose weight thanks to their antioxidant and satiating properties. Nuts also contain soluble fiber, a very important nutrient to fight constipation. They help improve sleep and serotonin levels.
6. Nuts that increase your energy: Pistachios
They are one of the nuts richest in iron, vitamin E and potassium (1,000g / 100g). They contribute 43% of the Recommended Daily Amount of vegetable protein, of which It highlights its content in the amino acid arginine, which stimulates immune function.
As for vitamins and minerals 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 improves insulin sensitivity, favoring the contribution of glucose to the cells.
Finally, in this article we have told you about the main nuts that increase your energy. However, remember that there are many more that besides giving you energy, they will help you Protect your cardiovascular system and regulate your cholesterol levels.