Nuts and seeds – perfect for Fitness & Bodybuilders

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Walnuts and seeds contain minerals, vitamins, amino acids and healthy fats, they can be used successfully in athletes’ diets. Here are some interesting things about nuts and seeds:

Nuts and seeds – the best sources of healthy fats


Almonds have the highest percentage of protein in the category of oilseeds, are rich in vitamins, minerals, magnesium, potassium, phosphorus and especially calcium. Also, the content of monounsaturated fats, which help lower cholesterol levels, is high and so are oleic acid.

Almond calories

25 g = 165 calories


And they are rich in protein and fiber, monounsaturated fatty acids, potassium, vitamin B complex and folic acid. Cashews also contain large amounts of magnesium, phosphorus, selenium and copper.

Like hazelnuts, cashews usually come on the market in salty versions. However, this amount of salt may contribute to the increase in blood pressure, so it is recommended to choose unsatisfied options.

Cashew calories

25g = 160 calories


Unsaturated pistachios have large amounts of potassium and very small amounts of sodium, which helps stabilize blood pressure and maintain a balance in the body’s water content and maintain muscle mass. Pistachio is a good source of vitamin E, which supports the immune system and prevents fatigue. It contains, like its sisters, large amounts of magnesium, phosphorus, iron and zinc. Here, too, the consumption of unsalted pistachios is recommended.

Pistachio calories

25 g = 165 calories

Pumpkin seeds

Pumpkin seeds are considered superfoods. Rich in amino acids – alanine, glycine, glutamine, but also large amounts of zinc, they protect men from prostate cancer. They contain large amounts of protein, iron, phosphorus, etc.

Calories pumpkin seeds

25g = 155 calories


Like most seeds, flax seeds are rich sources of polyunsaturated and monounsaturated fats. They contain twice as much omega-3 fatty acids as omega-6, vitamins, minerals, proteins, fiber, etc. The amount of omega-3 fatty acids is 14 g per 100 g of product. Two teaspoons of flax seeds and two more pumpkin seeds provide the necessary fatty acids you need daily, plus calcium, magnesium and zinc.

Brazilian nuts

Brazil nuts have 2,500 times more selenium than any other nut. Selenium is a powerful antioxidant, which has been shown to protect us from cardiovascular disease and cancer, slow down the aging process and stimulate the immune system. Like all oilseeds, Brazil nuts are good sources of protein and fiber, are rich in magnesium, zinc and contain considerable amounts of phosphorus, copper and iron.

Calories Brazil nuts

25g = 186 calories


Peanuts also contain significant amounts of iron, zinc and magnesium and are a good substitute for meat, especially in the diets of vegetarians. Peanuts are some of the few natural sources of vitamin D. But many are sold with large amounts of salt, as are peanut butter.

Peanut calories

25g = 160 calories


Walnuts are low in saturated fat and rich in both polyunsaturated and monounsaturated fats. They are excellent sources of omega-3 and omega-6 fatty acids, especially when bought directly in the shell and eaten fresh. Walnuts contain protein, vitamin B1, B6, folic acid and vitamin E.

Nut calories

25g = 170 calories

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