Nuts and seeds are a great source of food for all active practitioners because they contain a large amount of minerals, vitamins, amino acids and healthy fats and therefore these products can find a place in every training diet.
In continuation of this article you will be given some information associated with some of the commonly used nuts and seeds.
Product number 1 – Almonds
Almonds have the highest protein content of all nuts and are a great source of food for vegetarians.
Almonds also contain a great amount of minerals, magnesium, potassium, phosphorus and are especially rich in calcium.
Almonds contain mono-unsaturated fats, which help lower cholesterol ( this is especially important for bad cholesterol ).
Another matter that should be mentioned for almonds is that they have a high content of oleic acid that protects the heart from some diseases.
Product number 2 – Cashews
Like all nuts, the cashew is an excellent source of protein and fiber.
Cashew is also rich in mono-unsaturated fats that help to protect the heart from disease.
This product is an excellent source of potassium and vitamin B, but also contains useful amounts of magnesium, phosphorus and selenium.
Very often this product contains a large amount of salt that can lead to high blood pressure so it is recommended is consume it in a smaller amount (if the product is prepared with plenty of salt).
Product number 3 – Baked pumpkin seeds
Pumpkin seeds can be placed in the category of super foods because they contain a great amount of amino acids glutamine, glycine and alanine, and greater amounts of zinc.
Regular consumption of pumpkin seeds may help fight prostate cancer.
Pumpkin seeds also contain useful amounts of protein, iron, phosphorus and are an excellent snack for all vegetarians.
Product number 4 – Flaxseed
Flaxseed like all other seeds is an excellent source of mono-unsaturated and polyunsaturated fats.
Flax seed contains a great amount of Omega-3 fatty acids and also contains useful amounts of vitamins, minerals, protein, fiber and essential fatty acids.
Flaxseed contains about 14 grams of Omega-3 in only 100 grams.
Therefore it is recommended to use 1-2 tablespoons of flaxseed in your diet.
Product number 5 – Peanuts
Peanuts have an excellent amount of protein and useful amounts of iron, zinc and magnesium.
Their high content of protein and iron makes an excellent substitute for red meat in a vegetarian diet.
This product also contains a great amount of vitamin D.
It is best to use peanuts without salt to avoid the high amount of sodium.
Product number 6 – Walnuts
Walnuts are low in saturated fat and contain high levels of mono-unsaturated and polyunsaturated fats.
Walnuts have useful amounts of Omega-3 and Omega-6 fatty acids, especially if used fresh.
Walnuts are a good source of protein as well as vitamins B1, B6 and E.
Regular consumption of walnuts can help reduce bad cholesterol.
Product number 7 – Brazil nut
The Brazil nut compared to other nuts contains a very high content of selenium, which is a powerful antioxidant in the fight against heart disease and prostate cancer.
High content of selenium in the Brazil nut reduces the aging process and stimulates the immune system at the same time.
The Brazil nut has a great amount of protein and fiber. This product is also rich in zinc and magnesium and also has a great amount of phosphorus and iron (but is quite rich in fat and calories).