They have many useful substances.
Peanuts
The most popular nut among athletes. Its value is in its high protein content and low cost. You can buy it anywhere, even in the metro on the way to work. In addition to 26% protein, peanuts contains 45% of vegetable oils, folic acid, vitamins C, A, D, E, K, B1, B2, PP, as well as sodium, calcium, potassium, magnesium, phosphorus, iron and zinc. Has beneficial effects on the nervous system, reduce cholesterol in the blood, growth and regeneration of cells, improves memory and attention.
Almonds
18 percent protein, a small amount of carbohydrates, rich in vitamins b and E and this is only the beginning of the ode to almonds. This nut (well, okay, “drupe”) contains a lot of calcium, so if you’re not friends with dairy products — almond replenish this trace element. Phosphorus in almonds more than other nuts, a lot of magnesium, potassium, zinc and iron. Almonds are very healthy teeth, hair, skin, improves eyesight and brain activity, cleanses the internal organs. But bear in mind that it is quite difficult to digest, so not much play with the almonds with a weak stomach and intestines.
Walnut
In our area it is grown in abundance, and for good reason! Contains a lot of protein, and many essential fatty acids. The presence of vitamins and minerals is also impressive: A, B1, B2, E, PP, C, iron, cobalt, zinc, potassium, magnesium, calcium, iodine and phosphorus, whereby walnuts are a true “food for thought”. Strengthens heart, liver, improves immunity. And relieves nervous tension. So fight stress by the triple-a couple of walnut kernels.
Pine nuts
One hundred grams of these nuts will provide the daily requirement of trace elements, and even add to your diet vitamins A, E, D, B1, B2, B6, B12, C, PP, fibre and fructose. Pine nuts boost immunity and increase efficiency. Amino acid composition differs a high content of arginine is one of the most important amino acids for the athlete. Consumption of pine nuts has a beneficial effect on the blood circulation, nervous system, liver cells, regulates the process of metabolism.
Hazelnut (filbert, hazelnut)
The kernel of hazelnut contains a lot of protein, b vitamins, vitamin A, potassium, calcium, iron, magnesium, copper(receive copper), phosphorus. Its nutritional properties hazelnuts are similar to walnuts, the substances contained in it contribute to detoxification. Hazelnut cleanses the body and strengthens the immune system. In addition, it is possible and not to buy — a walk in the ravine in the forest harvest, a very entertaining experience.
Cashews
These, until recently, an exotic in our area nuts contain vitamins A, B1, B2, B3, C, iron, calcium, magnesium, phosphorus, nicotinic acid. Also rich in protein 18%, fatty acids — 48%, and unlike other nuts they are enough carbohydrates is 22.5%, so take into account this, if you shed extra pounds. Cashew is useful in anemia, depression, improve metabolism, normalize heart function, lower cholesterol in the blood.
Pistachios
Have a tonic effect, promote recovery after heavy physical exertion. Contain iron, vitamins A, B1, E and large amounts of vitamin B6, the same as in beef liver. Pistachios are good for anemia, help to fight obesity and increase the potency.
