Almonds

Almonds are a good source of magnesium and calcium, required for muscle, nerve and bone health. Magnesium is vital for energy production and is particularly important for muscular relaxation and muscle protein synthesis. These nutrient dense nuts are also rich in manganese, important for blood sugar control and formation of the powerful free radical scavenger 'Super oxide dismutase'. Copper is also abundant in almonds, known to contribute to red blood cell production and nerve health.

Almonds are packed with B-vitamins. These micronutrients help to extrapolate energy from the foods we eat, support neural health, and act as important cofactors for many biological reactions that aid performance. Vitamin E is especially important for reducing the free radical damage associated with exercise. Rich in monounsaturated fatty acids, these healthy fats are often associated with the Mediterranean diet, known to contribute to reducing cholesterol. Almonds are also a useful source of dietary fibre (12 g per 100 g). Almonds contribute to your protein goals. ¼ cup provides 6 grams of protein.