Eating nuts daily can help prevent a variety of diseases by improving your immune response to viruses and common infections, and boosting your immune system.
Nutritionists and other experts generally acknowledge the healthy properties and nutritional contributions of nuts. These foods provide long-lasting energy, take up little space, and contain many calories combined with fiber, which slows the absorption of nutrients and prolongs energy action. A healthy diet should contain nuts to improve nutrient delivery. In this article, I'm going to learn all about nuts that boost energy.
What are nuts?
Not only are nuts rich in healthy fats, but they also contain important vitamins and essential minerals. It's a very interesting source of energy, and you actually have to take it in the amount you need every day.
It also contains essential fatty acids such as oleic acid, linoleic acid, and linolenic acid that the human body cannot produce and must be supplied in the daily diet. < International in Journal of; Molecular Sciences, according to a study published in the> journals, thus healthy fats are the energy and anti-inflammatory effects there are.
In fact, eating nuts daily can help improve your immune response to viruses and common infections. Thus, by boosting the immune system, various diseases and especially seasonal diseases caused by sudden climate change can be prevented.
Nuts to increase energy
1. Almond
Almonds, along with plant proteins, provide energy in the form of carbohydrates and healthy fats, making them an essential nut for a very nutritious Mediterranean diet for athletes. A handful of about 30g of almonds is 162kcal and provides insoluble fiber, antioxidant vitamin E, and B vitamins involved in energy metabolism.
It is also rich in minerals such as calcium, potassium, phosphorus, selenium, and iron, so its nutritional value is very high. Therefore, in the past, milk derived from crushed sweet almonds was used to replace breast milk or for people with lactose intolerance problems.
2. Hazelnut
Hazelnuts are nuts that stand out for their folic acid content, so experts recommend it especially during pregnancy.
Hazelnuts can be consumed in a variety of ways and are easy to handle because they do not have a distinct taste. It also contains folic acid, which prevents congenital neural tube defects (feto-pregnancy). According to a paper published in the journal Annales D'Endocrinolige, not only is supplementing folic acid essential during pregnancy, but it is also the same as increasing the intake of foods containing significant amounts of folic acid.
Not only does it provide a lot of energy, it also helps reduce and prevent tissue inflammation during exercise with its noticeable content of unsaturated fats and vitamin E. It also contains iron, magnesium, manganese, and fiber. Therefore, it is a nut with high refreshing power.
3. Peanuts
Peanuts are mainly rich in folic acid, protein, and isoflavones. It is a nut from the legume family, and its nutrient delivery consists of omega-6 fatty acids and fiber. Therefore, it can control cholesterol and is considered a heart-healthy food.
Peanuts can be eaten raw or in peanut butter. If you eat 30g of peanut butter on toast, you can get about 10g of protein. It is also high in calories and contains calcium and iron, so experts recommend eating it for breakfast.
4. Brazil Nut
Brazil nut is a prominent nut with significant mineral content, mainly including selenium, so your intake should be adjusted. It's also rich in vitamin E, a natural antioxidant that helps reduce the negative effects of free radicals.
It provides energy and is highly nutritious, making it ideal for athletes, and contains significant amounts of healthy fatty acids. Eating a handful of brazil nuts gives you a lot of fiber and protein.
5. Walnut
Some papers have shown that daily walnut consumption can provide cardioprotective benefits.
In addition to providing energy, one of the most important benefits is heart protection. Walnuts are the nuts with the most omega-3 fatty acids. Although fatty foods are high in fat, most polyunsaturated fatty acids help improve cardiovascular health without causing any change in weight.
In addition, it contains vitamins, protein, and fiber, and it is helpful in weight loss by providing antioxidant and satiety effects. Likewise, it contains water-soluble fiber, a very important nutrient for combating constipation and helps improve sleep and serotonin levels.
6. Pistachio
Pistachio is one of the most abundant nuts in iron, vitamin E, and potassium (1,000g/100g). It provides 43% of the recommended nutritional amount of plant protein, of which it stands out for its content of the amino acid arginine, which stimulates immune function.
Vitamins and minerals are rich in vitamins B1, B6, calcium, magnesium, phosphorus, and copper. It also provides oleic acid and other healthy fats, so consuming pistachios improves insulin sensitivity and helps supply glucose to your cells.
In short, we've looked at the main nuts that boost energy so far. But don't forget that there are many more other nuts that not only provide energy but also help protect the cardiovascular system and control cholesterol levels.
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