8 Nüsse mit hohem Proteingehalt, die Ihre Kraft steigern

Why nuts are good for strength

Wenn Sie Ihre Kraft steigern und Muskeln aufbauen oder straffen wollen, kommen Sie an der Bedeutung von Eiweiß in Ihrer Ernährung nicht vorbei. Eiweiß ist ein Nährstoff, der aus essenziellen Aminosäuren besteht - den Bausteinen für Muskelgewebe und alle anderen Gewebe und Zellen in Ihrem Körper.

Jedes Krafttraining, das Sie durchführen, wird nur begrenzte Ergebnisse bringen, wenn Sie nicht auch die optimale Menge an Eiweiß pro Tag im Rahmen einer gesunden Ernährung zu sich nehmen.

Nüsse sind sowohl für Vegetarier als auch für Fleischesser eine hervorragende pflanzliche Proteinquelle. Jahrelang haben fleischliche Eiweißquellen gute Publicity genossen, aber während wir den Fleischkonsum zum Schutz unserer Herzgesundheit einschränken müssen, kann der Verzehr von vielen proteinreichen Nüssen dazu beitragen, unser Herz gesund zu halten.

These eight common high protein nuts pack in the most protein per 100 grams serving.

All protein figures below can be found on the US Department of Agriculture website.

1. Erdnüsse

Protein: 25.8 grams per 100 grams of peanuts.

Erdnüsse stehen an der Spitze der Liste mit den meisten Gramm Eiweiß pro Portion. Obwohl Erdnüsse aus ernährungswissenschaftlicher Sicht als Nüsse gelten, gehören sie zur Familie der Hülsenfrüchte. Das bedeutet, dass sie mit Linsen, Kichererbsen und Bohnen verwandt sind - allesamt ebenfalls proteinreich und gut für Ihr Herz.

Peanuts also contain many vitamins and minerals, including biotin which helps to convert the food you eat into energy - another great benefit for those who are strength training.

Wie alle Nüsse können Sie ihren köstlichen nussigen, erdigen Geschmack als rohen Snack genießen oder sie in viele Gerichte einbauen.

Recipe idea: Homemade peanut butter.

Homemade peanut butter

2. Mandeln

Protein: 21.2 grams per 100 grams of almonds.

From a culinary standpoint, almonds are grouped with nuts - their nutty, woody, and sweet flavour can be prepared in many different ways in cooking. However, almonds are technically a high protein seed. Like many nuts, they are high in antioxidants, reducing cell damage made by reactive molecules known as free radicals - which is one of the risk factors for heart disease and some cancers.

Rezeptidee: Fisch-Tagine mit Safran undMandeln.

Fisch-Tagine mit Safran und Mandeln

3. Pistazien

Protein: 20 grams per 100 grams of pistachios.

These high protein nuts have milder, sweeter notes and a lower fat and higher fibre content compared with other nuts. This makes them a good choice for people looking to create a calorie deficit while remaining fuller for longer - especially useful for healthy weight loss.

Other health benefits of pistachios include their high amounts of vitamins and minerals, and their higher ratio of essential amino acids to protein content, when compared with other common nuts. Minerals, vitamins, and essential amino acids support a wide range of crucial mechanisms in your body.

Rezeptidee: Salat mit Hühnchen und Pistazien.

Chicken and pistachio salad

4. Cashews

Protein: 15.3 grams per 100 grams of cashews.

Cashew nuts are a good source of protein as well as several other health-promoting nutrients, including copper. This essential trace mineral is needed for many physiological processes, including brain development, cell and tissue creation, and immunity.

When you don't get enough copper, you have a higher chance of developing health issues such as anaemia, high cholesterol, osteoporosis, and an increased vulnerability to infections.

Cashewkerne können gemischt werden, um Saucen reichhaltige, nussige Noten zu verleihen, oder sie können roh zu Gerichten hinzugefügt werden, um ihnen Knusprigkeit und Textur zu verleihen.

Rezeptidee: Cashew und duftendes GemüseBiryani.

Cashew and fragrant vegetable biryani

5. Walnüsse

Protein: 15.2 grams per 100 grams of walnuts.

As well as being another protein-rich nut, the dry and slightly bitter walnut is an especially healthy nut for your heart. One large study found that eating walnuts and peanuts regularly could significantly reduce your chance of developing coronary heart disease and cardiovascular disease.¹

It's believed that this is because both walnuts and peanuts are particularly rich in a plant-based form of omega-3 fatty acids - called alpha-linolenic acid (ALA) - that can protect your heart and ward-off heart disease.

Rezeptidee: Walnuss-, Blumenkohl- undApfelsalat.

Salat mit Walnüssen, Blumenkohl und Äpfeln

6. Haselnüsse

Protein: 15 grams per 100 grams of hazelnuts.

Hazelnuts are another great source of protein for muscle building. These are the nuts used in nutty chocolate spreads such as Nutella - their woody, nutty taste complimenting the sweet chocolate.

When eaten regularly, they can also help to lower LDL (bad) cholesterol and increase HDL (good) cholesterol, regulate blood pressure, and can help improve blood sugar levels. These benefits are reversed when you stop eating these delicious, earthy nuts, so it's best to keep them in your diet.

Rezeptidee: Knollensellerie, Haselnuss undTrüffelsuppe.

Celeriac, hazelnut, and truffle soup

7. Paranüsse

Protein: 14.3 grams per 100 gram of Brazil nuts.

These high protein nuts have a smooth, buttery texture and are relatively large. Due to their size, eating only one Brazil nut a day provides your daily requirement of selenium. This antioxidant helps to protect your cells from damage, may help fight off infection, and supports your thyroid - a gland that controls your metabolism.

Rezeptidee:Energiebällchen aus Aprikosen und Paranüssen.

Apricot and Brazil nut energy balls

8. Pinienkerne

Protein: 13.7 grams per 100 grams of pine nuts.

Mild and sweet tasting pine nuts are actually seeds from pine cones. However, their nutritional benefits are in-line with the other nuts we've looked at - they are a source of healthy fats which helps to ward of heart disease, they're loaded with essential vitamins and minerals, and they have anti-inflammatory properties which, among other health benefits, could help to limit the spread of cancer.

Rezeptidee: Nudeln mit Pinienkernen, Brokkoli, Sardinen undFenchel.

Pasta with pine nuts, broccoli, sardines and fennel