Lifestyle
Fueling Your Gym Routine: The Power of Nuts & Dried Fruits
Natural Fuel for Active Lifestyles🏋️♂️: Incorporating nuts and dried fruits into your daily fitness routine 🏋️♂️ offers a delicious way to boost your health and
Peanuts are high in Vitamin B3, B6, pantothenic acid and magnesium(1)(2), which as part of your diet, contribute to the reduction of tiredness and fatigue(3).
High-oleic peanut supplementation has the potential to optimize circulatory function in the brain and to enhance cognitive function, according to a 2016 study(4).
Natural Fuel for Active Lifestyles🏋️♂️: Incorporating nuts and dried fruits into your daily fitness routine 🏋️♂️ offers a delicious way to boost your health and
Yup, that’s what a new study suggests, and we’re breaking it down for you in snack-sized info!👇A recent study hints that incorporating Dried Fruit Intake
Recharge your energy for work or study with simple, quick recipes and snacks you can make at home. These delicious and healthy options will help
Natural Fuel for Active Lifestyles🏋️♂️: Incorporating nuts and dried fruits into your daily fitness routine 🏋️♂️ offers a delicious way to boost your health and
As you may have heard, the popularity of plant-based diets has surged in recent years, and the trend shows no signs of slowing down. This
Have you ever heard the expression you are what you eat? Well, in some sense, it’s true. Nutrients from the foods we eat provide the foundation of function and wholeness of all the cells in our body, which is why it is important that we try to maintain a healthy diet and lifestyle.
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Commission Regulation (EU) No 432/2012 of 16 May 2012.
4.Barbour, J. A., Howe, P. R., Buckley, J. D., Bryan, J., & Coates, A. M. (2016). Cerebrovascular and cognitive benefits of high-oleic peanut consumption in healthy overweight middle-aged adults. Nutritional Neuroscience, 1-8.
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) |
|---|---|---|---|
|
Proximates |
|||
|
Water |
g |
1.81 |
0.51 |
|
Energy |
kcal |
587 |
166 |
|
Energy |
kJ |
2455 |
696 |
|
Protein |
g |
24.35 |
6.90 |
|
Total lipid (fat) |
g |
49.66 |
14.08 |
|
Ash |
g |
2.92 |
0.83 |
|
Carbohydrate, by difference |
g |
21.26 |
6.03 |
|
Fiber, total dietary |
g |
8.4 |
2.4 |
|
Sugars, total |
g |
4.90 |
1.39 |
|
Sucrose |
g |
4.90 |
1.39 |
|
Glucose (dextrose) |
g |
|
|
|
Fructose |
g |
|
|
|
Lactose |
g |
|
|
|
Maltose |
g |
|
|
|
Galactose |
g |
|
|
|
Starch |
g |
4.39 |
1.24 |
|
Minerals |
|||
|
Calcium, Ca |
mg |
58 |
16 |
|
Iron, Fe |
mg |
1.58 |
0.45 |
|
Magnesium, Mg |
mg |
178 |
50 |
|
Phosphorus, P |
mg |
363 |
103 |
|
Potassium, K |
mg |
634 |
180 |
|
Sodium, Na |
mg |
6 |
2 |
|
Zinc, Zn |
mg |
2.77 |
0.79 |
|
Copper, Cu |
mg |
0.428 |
0.121 |
|
Manganese, Mn |
mg |
1.786 |
0.506 |
|
Selenium, Se |
µg |
9.3 |
2.6 |
|
Vitamins |
|||
|
Vitamin C, total ascorbic acid |
mg |
|
|
|
Thiamin |
mg |
0.152 |
0.043 |
|
Riboflavin |
mg |
0.197 |
0.056 |
|
Niacin |
mg |
14.355 |
4.070 |
|
Pantothenic acid |
mg |
1.011 |
0.287 |
|
Vitamin B-6 |
mg |
0.466 |
0.132 |
|
Folate, total |
µg |
97 |
27 |
|
Folic acid |
µg |
|
|
|
Folate, food |
µg |
97 |
27 |
|
Folate, DFE |
µg |
97 |
27 |
|
Choline, total |
mg |
64.6 |
18.3 |
|
Betaine |
mg |
0.4 |
0.1 |
|
Vitamin B-12 |
µg |
|
|
|
Vitamin B-12, added |
µg |
|
|
|
Vitamin A, RAE |
µg |
|
|
|
Retinol |
µg |
|
|
|
Carotene, beta |
µg |
|
|
|
Carotene, alpha |
µg |
|
|
|
Vitamin A, IU |
IU |
|
|
|
Lycopene |
µg |
|
|
|
Lutein + zeaxanthin |
µg |
|
|
|
Vitamin E (alpha-tocopherol) |
mg |
4.93 |
1.40 |
|
Vitamin E, added |
mg |
|
|
|
Tocopherol, beta |
mg |
0.36 |
0.10 |
|
Tocopherol, gamma |
mg |
6.32 |
1.79 |
|
Tocopherol, delta |
mg |
0.61 |
0.17 |
|
Vitamin D (D2 + D3) |
µg |
|
|
|
Vitamin D |
IU |
|
|
|
Vitamin K (phylloquinone) |
µg |
|
|
|
Lipids |
|||
|
4:0 |
g |
|
|
|
Fatty acids, total saturated |
g |
7.723 |
2.189 |
|
6:0 |
g |
|
|
|
8:0 |
g |
|
|
|
10:0 |
g |
|
|
|
14:1 |
g |
|
|
|
17:0 |
g |
0.041 |
0.012 |
|
12:0 |
g |
|
|
|
14:0 |
g |
|
0.005 |
|
15:1 |
g |
|
|
|
13:0 |
g |
|
|
|
18:0 |
g |
1.200 |
0.340 |
|
15:0 |
g |
0.004 |
0.001 |
|
16:1 undifferentiated |
g |
0.031 |
0.009 |
|
20:0 |
g |
0.575 |
0.163 |
|
22:0 |
g |
1.216 |
1.216 |
|
16:0 |
g |
3.982 |
1.129 |
|
18:1 undifferentiated |
g |
25.435 |
7.211 |
|
18:1 c |
g |
25.421 |
7.207 |
|
16:1 c |
g |
|
0.009 |
|
18:2 n-6 c,c |
g |
9.694 |
2.748 |
|
16:1 t |
g |
|
|
|
18:1 t |
g |
0.014 |
0.004 |
|
24:0 |
g |
0.689 |
0.195 |
|
Fatty acids, total monounsaturated |
g |
26.181 |
7.422 |
|
20:1 |
g |
0.627 |
|
|
18:2 CLAs |
g |
0.009 |
0.003 |
|
17:1 |
g |
0.032 |
0.009 |
|
22:1 undifferentiated |
g |
0.055 |
0.016 |
|
18:2 t not further defined |
g |
0.012 |
0.003 |
|
18:3 undifferentiated |
g |
|
0.007 |
|
24:1 c |
g |
|
|
|
Fatty acids, total polyunsaturated |
g |
9.773 |
2.771 |
|
18:3 n-3 c,c,c (ALA) |
g |
|
|
|
18:3 n-6 c,c,c |
g |
|
|
|
18:2 undifferentiated |
g |
|
|
|
18:4 |
g |
|
|
|
20:2 n-6 c,c |
g |
0.004 |
0.001 |
|
20:3 undifferentiated |
g |
0.011 |
0.003 |
|
20:4 undifferentiated |
g |
|
0.005 |
|
20:5 n-3 (EPA) |
g |
|
|
|
22:5 n-3 (DPA) |
g |
|
|
|
22:6 n-3 (DHA) |
g |
|
|
|
Fatty acids, total trans |
g |
0.027 |
0.008 |
|
Fatty acids, total trans-monoenoic |
g |
0.015 |
0.004 |
|
Cholesterol |
mg |
|
|
|
Stigmasterol |
mg |
|
|
|
Campesterol |
mg |
|
|
|
Beta-sitosterol |
mg |
|
|
|
Amino Acids |
|||
|
Tryptophan |
g |
0.230 |
0.065 |
|
Threonine |
g |
0.811 |
0.230 |
|
Isoleucine |
g |
0.833 |
0.236 |
|
Leucine |
g |
1.535 |
0.435 |
|
Lysine |
g |
0.850 |
0.241 |
|
Methionine |
g |
0.291 |
0.082 |
|
Cystine |
g |
0.304 |
0.086 |
|
Phenylalanine |
g |
1.227 |
0.348 |
|
Tyrosine |
g |
0.963 |
0.273 |
|
Valine |
g |
0.993 |
0.282 |
|
Arginine |
g |
2.832 |
0.803 |
|
Histidine |
g |
0.599 |
0.170 |
|
Alanine |
g |
0.941 |
0.267 |
|
Aspartic acid |
g |
2.888 |
0.819 |
|
Glutamic acid |
g |
4.949 |
1.403 |
|
Glycine |
g |
1.427 |
0.405 |
|
Proline |
g |
1.045 |
0.296 |
|
Serine 2 3 |
g |
1.167 |
0.331 |
|
Others |
|||
|
Alcohol, ethyl |
g |
|
|
|
Caffeine |
mg |
|
|
|
Theobromine |
mg |
|
|