They have many useful substances.

Peanut.

The most popular nut among athletes. Its value in high protein content and low cost. You can buy it anywhere, even near the subway on your way to work, according to the online edition for girls and women from 14 to 35 years old Pannochka. net In addition to 26% protein, peanuts contain 45% vegetable oils, folic acid, vitamins C, A, D, E, K, B1, B2, PP, as well as sodium, calcium, potassium, magnesium, phosphorus, iron and zinc. It has a beneficial effect on the nervous system, helps to lower blood cholesterol levels, cell growth and renewal, improves memory and attention.. info with link to neboley. com. ua Almond.

18 percent protein, low carbohydrates, the richest set of B and E vitamins - and this is just the beginning of an ode to almonds. This nut (well, “stone fruit”) contains a lot of calcium, so if you are not friends with dairy products, almonds will replenish the reserves of this trace element.. There is more phosphorus in almonds than in other nuts, a lot of magnesium, potassium, zinc and iron. Almonds maintain healthy teeth, hair, skin, improve vision and brain activity, cleanse internal organs. But keep in mind that it is quite difficult to digest, so do not get carried away with 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 a lot of healthy 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, thanks to which walnuts are real " Strengthens the heart, liver, improves immunity. It also relieves stress. So fight stress with a triple or a couple of walnut kernels.

pine nut.

One hundred grams of these nuts will provide the daily need for trace elements, and they will also add vitamins, A, E, D, B1, B2, B6, B12, C, PP, fiber and fructose to your diet.. Pine nuts strengthen the immune system and increase efficiency. The amino acid composition is characterized by a high content of arginine - one of the most important amino acids for an athlete. Consumption of pine nuts has a beneficial effect on the state of the blood, nervous system, liver cells, regulates the metabolic process.

Hazelnut (hazel, hazelnut).

The hazelnut kernel contains a lot of protein, B vitamins, vitamin A, potassium, calcium, iron, magnesium, copper (copper intake), phosphorus. In terms of its nutritional properties, hazelnuts are similar to walnuts, the substances contained in it contribute to the removal of toxins. Hazelnut cleanses the body and strengthens the immune system. In addition, you don’t have to buy it - a trip to the hollow for a forest harvest is a very entertaining activity..

Cashew.

These nuts, until recently exotic in our area, contain vitamins, A, B1, B2, B3, C, iron, calcium, magnesium, phosphorus, nicotinic acid. They are also rich in protein 18%, fatty acids - 48%, and unlike other nuts they have enough carbohydrates - 22.5%, so keep this in mind if you lose extra pounds. Cashews are useful for anemia, depression, improve metabolism, normalize cardiac activity, lower blood cholesterol.

pistachios.

They have a tonic effect, promote recovery after heavy physical exertion. Contain iron, vitamins A, B1, E and a large amount of vitamin B6 - the same amount as in beef liver. Pistachios are good for anemia, help fight excess weight and increase potency.

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