It's Your Choice: Seeds, Nuts & Dried Fruit

Seeds

Pumpkin Seeds

A 2.5 oz packet of this delicious, crunchy snack will provide you with over 400 mg of magnesium. According to studies, this amount can decrease fatigue by up to 89%! The reason behind the miracle: magnesium helps convert food into energy. Pumpkin seeds are also full of iron which nourishes your cells with oxygen. For a yummy, nutritious snack, mix pumpkin seeds with raisins, nuts, or trail mix.

Sunflower seeds
Your body has the ability to obtain energy from fats, carbohydrates and proteins. Of these sources, your body prefers to fuel its activities with the dietary carbohydrates sugar and starch. Fat, however, is a very concentrated form of energy your body readily uses, especially in times of prolonged physical activity or when you deplete your carbohydrate stores. Proteins may also serve as a fuel source if necessary. You are able to extract 4 calories per gram of carbohydrate, 4 per gram of protein and 9 per gram of fat; therefore, fat provides more than twice the caloric energy of carbohydrates or protein. The most abundant macronutrient in sunflower seeds is fat, making this a very high-energy food.

Sesame seeds

In Hindu mythology the god Yama blessed the sesame seed and these tiny seeds are regarded throughout the East as symbols of immortality.

Benefits Sesame seeds are packed with protein, iron, zinc, magnesium, calcium and phytic acid while being low in carbohydrates. They also contain sesamin and sesamolin, substances that may help lower cholesterol levels, and are a well-known source of vitamin E plus omega-6 and monounsaturated fats. These can help to prevent furring of the arteries as well as boost the elasticity of the skin. As an added bonus, sesame seeds are thought to aid digestion, to stimulate blood circulation and help the nervous system.

Linseeds (Flaxseeds)
Originating in Mesopotamia, the flax plant has been known since the Stone Age and the health benefits of flaxseeds, more often known as linseeds, were widely praised in ancient Greece and Rome.

Benefits They are an excellent source of omega-3 and omega-6 essential fatty acids, which are needed for most bodily functions, as well as dietary fibre and manganese. They are also rich in folate and vitamin B6 and the minerals magnesium, phosphorus and copper.

In addition linseeds contain lignans, a type of phytoestrogen, which it is believed may help relieve menopausal symptoms such as hot flushes. Because they are high in soluble fibre, linseeds are also sometimes used to relieve constipation.

Watermelon Seeds

The seeds are very high in protein, with 1 cup of dried seeds containing 30.6g, which is 61 percent of the daily recommended value. The protein in watermelon seeds consists of several amino acids, one of which is arginine. Watermelon seeds are also loaded with several of the B vitamins. The American Cancer Society reports that B vitamins are necessary for converting food into energy and other important bodily functions. The most prevalent B vitamin in watermelon seeds is niacin, with 1 cup of dried watermelon seeds containing 3.8mg, which is 19 percent of the daily value. Other B vitamins in watermelon seeds include folate, thiamin, riboflavin, vitamin B6 and pantothenic acid. The most surprising thing about watermelon seeds is the amount of fat they contain. In 1 cup of dried seeds, there are 51g of fat, with 11 of those being saturated fat. The other fats are monounsaturated fats, polyunsaturated fats, and omega-6 fatty acids. The American Heart Association reports that mono and polyunsaturated fats reduce blood cholesterol, and omega-6 fatty acids can help reduce high blood pressure. Magnesium is the most abundant mineral, weighing in with 556mg, or 139 percent of the recommended daily value, in 1 cup of dried seeds.

Fruits

Berries
Berries are bursting with nutrients and antioxidants. Sweet and delicious, this energy food has a high-water content, which means it will keep you hydrated and thus, energised.

Bananas
Bananas are one of the world's finest foods for supplying fuel energy. They supply a unique blend of vitamins, minerals, and carbohydrates that foster a quick and efficient conversion to useable fuel. Whether you need quick energy release or long lasting energy, bananas supply the fuel for the occasion.

Our bodies convert all food matter into simple carbohydrates (sugars) for use as fuel. This process can require considerable energy, and will often leave you tired, especially after a large meal. The carbohydrates in ripe bananas are already in their simplest form, and can be digested easily with a minimum of energy loss.

The sugars in bananas are called glucose and fructose. Glucose is the most easily digestible sugar. It gets into your bloodstream rapidly and can be utilized for a quick release of energy. The fructose is absorbed more slowly, and thus it provides a more lasting fuel release. Neither glucose nor fructose cause the adrenaline surge linked to consumption of sucrose (table sugar) that gives children the "run around like crazy" and then leaves them exhausted.

Pineapple
Pineapple is also known for its high level of manganese. The Manganese mineral is an essential element for energy production, while protecting your cells from free radicals. It helps your body use key nutrients including thiamine and biotin, keeps your bones healthy and helps synthesise fatty foods.
Pineapple is also a rich source in Vitamin A and Beta-Carotene, which helps your immune system, eyesight and protects from free radicals; Vitamins B1 and B6 which are good for energy production and the breakdown of sugars and starches in your digestive system; copper, which helps red blood cell synthesis; and potassium, which assists in controlling the heart rate and blood pressure.

Nuts

Almonds

Considered a superfood by some, almonds have lots of nutritional value. A serving contains as much protein as many meats. Almonds also provide potassium and iron, which are essential in maintaining energy levels.

Walnuts 

One serving of walnuts provides as much as 90% of the recommended daily value of Omega 3 fatty acids. They are also high in L-arginine, an amino acid that can be converted into glucose and glycogen.

Pecans

Pecans contain lots of protein and unsaturated fats. They are also a source of at least nineteen vitamins and minerals.

Cashews

Cashews are lower in fat than most other nuts, but they are packed with amino acids and minerals. They are a good source of copper, which is essential to energy production.