“It contains more iron and zinc than any other nut,” says nutritionist Bridget Benelam.
Long accused of making you gain weight, nuts such as walnuts, almonds or hazelnuts are more than ever recommended by nutritionists. These dried fruits are rich in good fats, fiber and antioxidants which contribute to cardiovascular health, digestion and proper brain function. “Although they are made up of more than 80% fat, several studies have shown that regular consumption of nuts helps maintain a healthy weight. They are especially excellent for immunity and counteract fatigue“, says Bridget Benelam, nutritionist at the British Nutrition Foundation.
“One of these dried fruits contains more iron and zinc than any other nut (editor’s note: twice as much iron and zinc as almonds or hazelnuts)”, the nutrition expert immediately suggests in Saga magazine. Iron is the mineral most directly linked to fatigue, because it is essential for the transport of oxygen in the body and the production of cellular energy. Zinc is crucial for the proper functioning of the immune system and contributes to more restful sleep, thus helping to fight against fatigue upon waking. This nut is therefore a good ally for people with iron deficiency or following a vegetarian diet.
This superfood is none other than the cashew nut. In terms of quantity, nutritionists recommend favoring a portion of around 30 grams of cashew nuts, or a handful. This meets approximately 1/5th of the iron needs of adults. It’s ideal as a mid-morning or afternoon snack to provide a lasting dose of energy and ward off fatigue.
Eating cashews avoids rushing for “bad snacks” like biscuits, cakes, white bread or chips. “Chewing them takes time, which promotes the feeling of being full. In addition, their richness in fiber and protein provides a prolonged feeling of satiety. Unless ground or completely chewed, about a third of the fat and calories in cashews pass through the intestine undigested, which is why a moderate amount is not fattening.“, specifies Bridget Benelam. To reinforce the action of cashew and avoid a drop in diet, other discreet nutritional adjustments can make the difference.
It is advisable to include more fermented foods (such as kefir or sauerkraut). The health of the gut microbiota is directly linked to the production of neurotransmitters and the absorption of nutrients playing a major role in our energy levels. Adequate magnesium intake (found in leafy green vegetables, dark chocolate or pumpkin seeds) is essential. A deficiency is a frequent aggravating factor in fatigue and sleep disorders. To counter fatigue, it is better to set a goal of maintaining a stable bedtime and aim for at least 7 hours of sleep per night.
