Nuts are a rich source of energy, vitamins, and minerals and are a great addition to any diet. They can be consumed in small quantities before, during, and after exercise, providing a boost of energy to help you stay on track.

Nuts are a great source of vitamins and minerals

Nuts are a great source of many of the vitamins and minerals that your body needs for fitness and health. They also contain phytochemicals, which are compounds that plant-based foods produce to boost your immune system and reduce inflammation in the body.

For example, nuts are rich in antioxidants and omega-3 fatty acids. Both of these compounds have been shown to protect the heart, lower cholesterol levels and help you lose weight.

The nut family includes almonds, cashews, hazelnuts, macadamias, pecans, and pistachios. They are all good sources of fiber, protein, and healthy fats.

They’re also high in fiber, which can make you feel fuller, so eating a handful of nuts during meals can help you stay energized and prevent overeating later.

Adding nuts to your diet can also decrease your risk of heart disease and diabetes. Some studies show that people who eat nuts regularly have a lower risk of metabolic syndrome, as well as improved cholesterol and triglyceride levels.

Nuts are full of protein and have other health benefits

Nuts are full of protein and have many other health benefits, too, including antioxidants, fiber, and heart-healthy fats [2,3]. In addition to being a great source of protein, nuts can also help you maintain a healthy weight.

Eating a diet that includes nuts can help you feel full and suppress your appetite, so they’re an ideal option for anyone looking to lose weight or stay trim. Keep in mind, however, that a lot of nuts are high in calories and fat, so you should always pay attention to the serving size.

In general, nuts are an excellent source of fiber and can be eaten in moderation, as long as they’re not paired with sugary or salty toppings or mixes. To stay on the right track, stick with a handful of nuts every day and make sure you’re getting plenty of fruit and vegetables as well.

Almonds, pistachios, and walnuts are among the best sources of protein, with each serving containing about a quarter cup of almonds or pistachios (about 130 calories). 

Nuts are a popular way to increase your dietary fiber

Nuts are another popular way to increase your dietary fiber, and they offer several other health benefits as well. They contain vitamins and minerals such as vitamin B6, folate, magnesium, and zinc. They’re low in fat, calories, and cholesterol and are rich in omega-3 fatty acids, which can lower your risk of heart disease.

They’re a great addition to a salad or in a bowl of soup, and they have a high fiber content that helps you feel full for longer. They’re also a good source of protein, calcium, and iron.

Nuts are rich in both iron and zinc

Eating a variety of foods is essential to ensure you get the right balance of nutrients in your diet. Nuts, for example, are rich in both iron and zinc, which are critical for muscle development. A handful of almonds, for instance, provides a whopping 1.9 milligrams of iron and 1.6 milligrams of zinc per serving.

Nuts can also increase iron absorption by combining them with foods rich in vitamin C, such as tomatoes, oranges, and strawberries. You can also drink unsweetened orange juice with your meal to boost your iron intake.