Oleaginous fruits: benefits for athletes and health!

 Certainly high calories, oleaginous fruits contain so many benefits that athletes can not do without them!

Before, during, after – it's always the right time to consume these fruits! Small amounts allow athletes to prevent inflammation before exercise, to better assimilate carbohydrates during exercise, and participate in good muscle recovery after exercise.

Oilseeds: fruits rich in good lipids

Let's start by defining what is meant by oleaginous fruits. The term comes from the Latin "Oleum" which means oil. These are indeed seeds or dried fruits from which oil can be extracted. Among the seeds, we find, for example, the seeds of flax, squash, or sunflower, while the dried fruits include, among others nuts, hazelnuts, almonds, Brazil nuts, cashews, pecans, and pistachios.

Interesting fact: olives are also part of the oleaginous fruits. Logical – we all know olive oil! Nevertheless, olives do not share the same benefits as the oleaginous fruits mentioned before.

Oleaginous fruits are particularly rich in lipids, and poor in water (unlike "classic" fruits), which explains their energy richness: on average 600 kcal per 100 grams! But these lipids only want us good! Athletes can derive many benefits, which we will enlighten.

Many health benefits

Anti-inflammatory virtues

Oleaginous fruits contain the two so-called essential fatty acids: omega 6 and omega 3. Omega 3s has anti-inflammatory properties and can thus prevent inflammation related to sport. On the contrary, too high a consumption of omega 6 can be pro-inflammatory, and cause for example tendonitis.

Nuts have the optimal omega 3/omega 6 ratios. Almonds, on the other hand, contain mainly monounsaturated fatty acids, therefore omega 6. It is important to vary between the different oleaginous fruits to optimize the intake of omega 3.

Then, the vitamin E present in all oleaginous fruits also has anti-inflammatory virtues. It protects the fatty acids that make up cell membranes.

Benefits in cardiovascular health and disease prevention

Oleaginous fruits; would participate in the lowering of bad cholesterol, LDL, as well as the lowering of blood pressure. In addition, they would reduce the risk of certain cancers and in particular nuts and almonds would prevent type 2 diabetes.

Powerful antioxidants

Brazil nuts are rich in selenium, an antioxidant: 2 nuts cover the recommended daily allowance

Vitamin E, zinc, copper, manganese, selenium...These vitamins and minerals have antioxidant properties participating in the fight against free radicals and oxidative stress caused by sports effort and are responsible for cellular aging. Brazil nuts are the queens of selenium: two nuts cover the recommended daily intake of selenium!

For better assimilation of carbohydrates, proteins, and fats

Group B vitamins are found in oleaginous fruits playing an important role in macronutrient metabolism. Thus, it is relevant to combine energy bars or exercise drinks with oleaginous fruits to ensure optimal use of carbohydrates, proteins, and fats that you consume during your training or competitions. There are also bars made from oleaginous fruits.

For better muscle recovery

After exercise, the muscle fibers are affected by lesions. An adequate protein intake is essential in order to restructure these fibers and ensure a good recovery. Oleaginous fruits are rich in vegetable protein, with almonds in the first place (about 25 grams of protein per 100 grams of almonds), followed by pistachios, sunflower seeds, and cashew nuts. Like the vast majority of vegetable proteins, and unlike animal proteins, they are incomplete of amino acid, in this case, lysine. It is, therefore, appropriate to combine oleaginous fruits with other protein sources. But the advantage over animal protein is that oleaginous fruits are free of saturated fatty acids.

Then, rich in magnesium, oleaginous fruits reduce cramps and aches, and pains after exercise.

Positive effects on morale and nervous balance

Magnesium is not only an "anti-cramp" mineral, but also an "anti-fatigue" mineral. It has anti-stress and relaxing effects. It would be – like omega 3 – a natural antidepressant.

We talked about amino acids. One of these amino acids is tryptophan, a precursor to serotonin, also known as the "happiness hormone." Serotonin then turns into melatonin, the sleep hormone. Cashew nuts are particularly rich in tryptophan.

An interest in the fight against anemia

Anemia results in a drop in red blood cells in the blood. Oleaginous fruits help fight anemia thanks to iron and folic acid, or vitamin B9, which participate in the manufacture of hemoglobin, a protein in red blood cells.

But beware: anemia can also occur following a lack of vitamin B12. Vitamin B12 is found only in foods of animal origin (meat, fish, eggs, cheeses). Oleaginous fruits cannot prevent anemia related to the lack of vitamin B12.

A source of soluble fiber

Sources of soluble fiber, oleaginous fruits regulate intestinal transit and satiety. Foods with a low glycemic index, they contribute to a feeling of satiation during your sports effort. However, test before a competition if you digest the different oleaginous fruits well. Fiber can cause gastrointestinal upset during exercise.

Some recommendations

If we recapitulate, oleaginous fruits have antioxidant and anti-inflammatory properties, they participate in cardiovascular health and the prevention of certain diseases, they help us to assimilate macronutrients during and recover well after exercise, and in addition to all this, they are good for morale!

Good to know

Tip: soak them in water for a few hours to facilitate digestion.

However, oleaginous fruits remain very caloric. It is recommended to limit yourself to one handful per day. Very dense in nutrients, this handle is enough to enjoy the benefits.

Then, the oleaginous fruits are allergenic. This is the reason why traces of nuts or peanuts always indicated on the packaging. They can also, as we have mentioned, cause gastrointestinal disorders. It is important to make sure to support oleaginous fruits before consuming them during or after a competition. Tip: soak them in water for a few hours to facilitate digestion.

Only snacking? Recipe ideas.

Oleaginous fruits are not only eaten as snacks. There is a range of recipes.

For seeds, you can add them to your salads or in your bread or quiche pasta.

For dried fruits, here are some ideas for sweet and savory recipes:

Cashew curry

For two people: In a saucepan, sauté in a little olive oil a cut onion, a few small pieces of ginger, and a clove of minced garlic. Add spices: 1 tablespoon of curry powder, 1 tablespoon of turmeric, and salt and pepper taste. Wash and dice two zucchini and add them as well. Cook for 5 minutes (pour a little water into the pan if you feel like it's hanging). Add 100 grams of coral lentils and 200 ml of water. As soon as the lentils have absorbed the water, pour 100 ml of coconut milk. Simmer for 10 minutes, add water if necessary. Taste and possibly add curry or ginger. Finish by adding 50 grams of cashew nuts. 

Goat-honey salad with nuts

Mix in a small bowl 1 teaspoon of melted honey, 1 tablespoon of mustard, and 1 tablespoon of balsamic vinegar. Wash the salad, cut a few slices of goat, and add the raw vegetables that suit you. Gather everything in a bowl and add a few nuts.

Light almond biscuits

For about 10 cookies: Preheat the oven to 180°. In a bowl, combine 2 egg whites, 50 grams of sliced almonds, and 1 tbssb of orange blossom. Cover an oven sheet with parchment paper. With the help of a spoon, make 10 piles in the shape of balls and arrange them on the parchment paper. Bake for 15 minutes. Allow cooling before eating.

And we do not forget the definition at the beginning of the article: we can extract oil from oleaginous fruits. So use walnut oil or flaxseed oil for your salad dressings.