6 Varieties of Nuts that Boost Your Energy

Consuming nuts every day helps improve your immune response to viruses and common infections and boost your immune system to prevent various diseases. In this article, discover varieties of nuts to boost your energy.
6 Varieties of Nuts that Boost Your Energy
Eliana Delgado Villanueva

Written and verified by the nutritionist Eliana Delgado Villanueva.

Last update: 27 May, 2022

Nutritionists and other experts all generally recognize the healthy properties and nutritional contribution of nuts. These foods provide long-lasting energy, take up little space, and contain many calories combined with fiber that delays its absorption and prolongs its energy action. A healthy diet must contain this food to improve the delivery of nutrients. In this article, we tell you all about the nuts that boost your energy.

What are nuts?

Different varities of nuts.
In addition to being rich in healthy fats, nuts contain important vitamins and essential minerals.

Nuts are very interesting sources of energy. In fact, they should be consumed in portions that suit your daily dietary needs.

Also, these fruits contain essential fatty acids, such as oleic, linoleic, and linolenic, that the human body can’t produce and must be supplied in the daily diet. These healthy fats have energetic and anti-inflammatory powers, according to a study published in the International Journal of Molecular Sciences.

In fact, the daily consumption of nuts helps improve your immune response to viruses and common infections. Thus, they help boost the immune system to prevent various diseases, especially seasonal ones that are caused by sudden climate changes.

Nuts that boost your energy

1. Almonds

This is a very nutritious Mediterranean nut for athletes due to its energy contribution in the form of carbohydrates and healthy fats, along with vegetable proteins. A handful of approximately 30 grams provide 162 calories along with insoluble fiber, antioxidant vitamin E, and B vitamins involved in energy metabolism.

Also, almonds are rich in minerals such as calcium, potassium, phosphorus, selenium, and iron. Thus, they’re very nutritious. For this reason, the milk obtained from crushing sweet almonds was formerly used to replace breast milk or for those with lactose intolerance problems.

You should also read: Nuts: a Healthy Addition to Your Diet

2. Hazelnuts

Hazelnuts stand out due to their folic acid content, which is why experts especially recommend their consumption during pregnancy.

This is a malleable nut that can be consumed in various ways and doesn’t have an invasive flavor. It contains folic acid, which prevents neural tube birth defects (fetus-pregnancy). Supplementation with this nutrient is essential during pregnancy, as well as increasing the intake of foods that contain a significant amount of it, according to an article published in Annales D’Endocrinolige journal.

In addition to providing a lot of energy, its unsaturated fats and vitamin E content stand out, which is why they help prevent and reduce tissue inflammation during workouts. Also, they contain iron, magnesium, manganese, and fiber. For all these reasons, they’re very restorative.

3. Nuts that boost your energy: peanuts

They’re mainly rich in folic acid, proteins, and isoflavones. They come from a legume plant, and their nutrient delivery also consists of omega-6 fatty acids and fibers. Thus, they can modulate cholesterol and are considered heart-healthy.

You can consume them raw or in peanut butter. Spreading 30 g of peanut butter on toast allows you to get approximately 10 g of protein. Also, peanut butter has a great caloric intake, and also contains calcium and iron, which is why experts recommend consuming it for breakfast.

4. Brazil nuts

Brazil nuts stand out because they contain a significant amount of minerals, mainly selenium. Thus, their consumption must be controlled. Furthermore, they’re rich in vitamin E, a natural antioxidant that positively helps reduce the negative effects of free radicals.

They’re highly energetic 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 proteins.

5. Walnuts

Some articles have shown the cardioprotective effect of consuming walnuts every day.

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

Also, they contain vitamins, proteins, and fibers and help people lose weight thanks to their antioxidant and satiating properties. Likewise, walnuts contain soluble fiber, a very important nutrient to fight constipation. They help improve sleep and serotonin levels.

6. Nuts that boost your energy: pistachios

They’re one of the nuts richest in iron, vitamin E, and potassium (1,000g/100g). They provide 43% of the Recommended Dietary Allowances of vegetable protein, of which its amino acid arginine content stands out, which stimulates immune function.

As for vitamins and minerals, they’re rich in vitamin B1, vitamin B6, calcium, magnesium, phosphorus, and copper. Also, its contribution of oleic acid and other healthy fats contributes to the fact that its consumption improves insulin sensitivity, thus favoring glucose contribution to the cells.

Include nuts in your diet to boost your energy

In short, in this article, we talked to you about the main nuts that boost your energy. However, remember that there are many more that, in addition to giving you energy, help protect your cardiovascular system, and regulate your cholesterol levels.

Make sure to make them a part of your diet!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Stella AB., Gortan Cappellari G., Barazzoni R., Zanetti M., Update on the impact of omega 3 fatty acids on inflammation, insulin resistance and sarcopenia: a review. Int J Mol Sci, 2018.
  • Valentin M., Coste Mazeau P., Zerah M., François Ceccaldi P., et al., Acid folic and pregnancy: a mandatory supplementation. Ann Endocrinol, 2018. 79 (2): 91-94.
  • Abdelhamid AS., Brown TJ., Brainard JS., Biswas P., et al., Omega 3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev, 2018.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.