Having a daily snack of almonds could help you recover quicker from your workout. Almonds heal exercise-induced muscle damage, soreness and inflammation, says a recent study in Frontiers in Nutrition.

In a 4-week trial, men and women who consumed 57 grams of almonds (about 2 handfuls) had reduced muscle damage and fatigue, plus better post-exercise strength. They also had a 69% increase in 12,13-dihydroxy-9Z-octadecenoic acid (12, 13 diHOME) levels – a marker of better insulin sensitivity. Increased insulin sensitivity benefits almost every organ and tissue in the body – giving you better brain health, easier fat loss, fewer cravings and less hunger, and less risk of all disease.

Almonds are a nutrition powerhouse beneficial for everyone, not just those who indulge in intense exercise. Just 57 grams of almonds contain: 12 grams of protein, 17 grams of monounsaturated fat, 6.6 grams of polyunsaturated fat, and 6.6 grams of fibre. This same serving size also provides a 96% daily value of Vitamin E, 36% daily value of magnesium, 1.4 grams of amino acid arginine, and 1.75 grams of branched-chain amino acids (leucine, isoleucine, valine).