The benefits of nuts and dried fruits in our diet

THE nut… the correct term would actually be oilseeds, or nuts. But for the sake of argument, let's call them nuts.

For a long time, popular belief led to the belief that you should not eat nuts because they were too fatty, therefore not good for losing weight or not good for the heart. Yet now science says otherwise..

Nuts are an integral part of athletes' diet plans. Why They actually provide several nutritional benefits on their own to people who want to eat well as well as to those practicing bodybuilding or other endurance sports..

Fat?

Fats Well yes!!! We need good fat. It is recognized that nuts provide valuable lipids and good unsaturated fats, including omega 3, 6 and 9, whose reputation is well established. Monounsaturated and polyunsaturated fats reduce, among other things, blood lipid levels, such as LDL cholesterol (bad cholesterol) and triglycerides. These good fats will contribute to:   

• muscle building
• fat loss
• cardiovascular function
• to control blood sugar
• maintain healthy testosterone levels
• to the general functioning of our body.

So, whether you want to gain mass or be lean, it is important to continue to consume fat. It's all in the quality and the quantity lipids absorbed!

There are lipids in fries, but hey, you understand. And that doesn't mean dumping the whole bag of nuts into one snack! Per day, 1 gram of nuts per kg of your weight is enough to provide you with your dose of good lipids. It’s up to you to divide everything between your snacks! But in general, a serving looks like 30 grams of nuts per serving, or the amount in the palm of your hand.

Oh the famous proteins!

In addition to providing good fats, nuts are also very rich in protein. And athletes' need for protein is necessarily higher, and even more so when it comes to mass gain. So, whether after training with a dose of dried fruit or as a snack, taken regularly, you ensure a intake of good fats, as well as an additional intake of protein.

Good nutritional qualities!

Nuts definitely have a lot of good qualities! They are not only rich in good fats and proteins. They are rich in fiber, vitamin E, magnesium, potassium, zinc, as well as vitamins B3 and B9. They also provide a caloric intake that should not be neglected, so they provide the energy necessary for exercise.

Comparison table of different nuts:

Our top 4 nuts to eat:

• Almonds: the great champions! Rich in protein, fiber, magnesium and vitamin E and calcium! They are a good ally in weight loss, because they are filling!
• Cashews: contain good carbohydrates and antioxidants! Less fatty than other nuts! They have the characteristic of meeting the need for copper in 1 single portion of 30 grams.
• Walnuts: the only one to contain the vegetable version of Omega 3 alpha-linolenic acid (ALA), therefore greatly contributes to reducing the risk of cardiovascular diseases and to brain health.
• Brazil nuts: more caloric, consume in more moderation. But, contains powerful antioxidants, selenium. It helps reduce the risks of cardiovascular diseases and cancer, and offers a little extra with a positive impact on the thyroid and the immune system!

And dried fruit?

The perfect post-workout snack: a serving of nuts and dried fruit. Since dried fruits have been dehydrated, they contain much less water, and are therefore high in calories, a good energy boost. They are a little gold mine of nutrients, fiber, therefore consistent, and antioxidants, which will help you detoxify your body, reduce your stress level and improve your immune system. And they contain no cholesterol. And they transport so well!

SO nuts and dried fruits, the perfect nourishing blend to get the lipids and the carbohydrates for recovery after sporting effort! (Note that during the cutting phase, nuts and dried fruits should follow training, and not be taken as a regular snack)

Try a serving of nuts with a FitFit Energy Disc or a serving of 4 FitFit Energy Balls! These snacks are of very good quality, contain no added sugar, and have only a few ingredients. THE dried fruit already contain enough fructose on their own, no need to add more!

Go there without hesitation when you're looking for a good snack after sports. Add nuts and dried fruits to your routine! It is so good!

Article written by Audrée Hogue