These 6 Nuts Will Give You Energy

Eating nuts every day helps to improve your immune response to viruses and common infections and to strengthen your immune system to prevent various diseases. Find out here which 6 nuts give you a lot of energy!

Nutritionists and other experts generally recognize the healthy properties and nutritional contribution of nuts. These foods provide long-lasting energy, take up little space and are high in calories combined with fiber, which delay their absorption and prolong the energy effect. A healthy diet should include nuts to improve the supply of nutrients. In today’s article, you’ll find out everything you need to know about nuts that give you energy.

What are nuts?

Nuts contain healthy fats, important vitamins, and essential minerals

Not only are nuts rich in healthy fats, they also contain important vitamins and essential minerals.

Nuts are very interesting sources of energy. In fact, you should consume them in specific servings that meet your daily nutritional needs.

In addition, these fruits contain essential fatty acids, such as oleic acid, linoleic acid and linolenic acid, which the human body cannot produce and which must be taken in with the daily diet. According to a study published in the International Journal of Molecular Sciences , these healthy fats have energetic and anti-inflammatory powers.

In fact, consuming nuts every day helps improve your immune response to viruses and common infections. In this way, they help to strengthen the immune system in order to prevent various diseases, but especially seasonal ones caused by sudden climate changes.

6 nuts that will give you energy

1. Almonds

This Mediterranean nut is very nutritious, especially for athletes, as it provides an energy contribution in the form of carbohydrates and healthy fats as well as vegetable proteins. A handful of around 30 grams provides 162 calories along with insoluble fiber, antioxidant vitamins E and B, which are involved in energy metabolism.

Also, almonds are rich in minerals like calcium, potassium, phosphorus, selenium, and iron, which makes them very nutritious. For this reason, the milk obtained from crushing sweet almonds was previously used as a substitute for breast milk or for lactose intolerance problems.

2. Hazelnuts

Hazelnuts are characterized by their folic acid content, which is why experts recommend their consumption especially during pregnancy.

This is a malleable nut that can be consumed in a number of ways and does not have an obtrusive taste. Hazelnuts contain folic acid, which prevents neural tube defects. Supplementing this nutrient is essential during pregnancy, as is increasing your consumption of foods that contain folic acid, according to an article published in Annales D’Endocrinolige magazine.

In addition, hazelnuts not only provide a lot of energy, but are also characterized by their content of unsaturated fats and vitamin E, which is why they help prevent and reduce tissue inflammation during exercise. They also contain iron, magnesium, manganese and fiber. For all of these reasons, they have a tonic effect.

3. Peanuts are also nuts that give you energy

Above all, peanuts are rich in folic acid, proteins and isoflavones. They come from a legume and their nutrient supply also consists of omega-6 fatty acids and fiber. In this way, they can regulate the cholesterol level and are considered to have a healthy heart.

You can eat these nuts either raw or in peanut butter. If you eat 30g of peanut butter on a slice of toast, you get about 10g of protein. But peanut butter is also high in calories and contains calcium and iron, which is why experts recommend consuming it at breakfast.

4. Brazil nuts

Brazil nuts are characterized by the fact that they contain a considerable amount of minerals, but above all selenium. Therefore, their consumption must be controlled. In addition, they are rich in vitamin E, a natural antioxidant that positively reduces the negative effects of free radicals.

Brazil nuts are extremely high in energy and nutritious (ideal for athletes) and contain a significant amount of healthy fatty acids. A handful of Brazil nuts provide a significant amount of fiber and protein.

5. Walnuts

Walnuts not only provide energy, they are also heart-healthy

Various studies have shown the heart-healthy effects of consuming walnuts on a daily basis.

In addition to providing energy, one of the most important benefits of walnuts is that they help protect the heart. They are the nuts that contain the most omega-3 fatty acids. Although they are fatty foods, most of the fat they contain is polyunsaturated, which helps improve heart health without changing weight.

They also contain vitamins, proteins and fiber and, thanks to their antioxidant and satiating properties, help you lose weight. Walnuts also contain soluble fiber, an extremely important nutrient for fighting constipation. They also help improve sleep and serotonin levels.

6. Pistachios, the last nuts on our list that will give you energy

Pistachios are one of the nuts that provide the greatest amount of iron, vitamin E and potassium (1,000 g / 100 g). They contain 43% of the recommended daily dose of vegetable protein, whereby their content of the amino acid arginine, which stimulates the immune function, stands out.

As for vitamins and minerals, pistachios are rich in vitamin B1, vitamin B6, calcium, magnesium, phosphorus, and copper. In addition, their proportion of oleic acid and other healthy fats helps to ensure that their consumption improves insulin sensitivity and thus favors the supply of glucose to the cells.

Include nuts in your diet to increase your energy levels

Now you are informed about the most important nuts that can increase your energy. Keep in mind, however, that there are many more strains that not only provide you with energy, but also protect your cardiovascular system and regulate your cholesterol levels.

So make sure they are part of your diet!