1. Classification of nuts
Tree nuts: almonds, cashews, hazelnuts, walnuts, pine nuts, chestnuts, white fruits (ginkgo), pistachios, macadamia nuts, etc.
Seeds: peanuts, sunflower seeds, pumpkin seeds, watermelon seeds, etc.
2. Nutritional value
Nuts contain 36.0% protein, 58.8% fat, 72.6% carbohydrates, respectively, but also contains vitamins (vitamin B, E, etc.), trace elements (phosphorus, calcium, zinc, iron), dietary fiber, etc.. In addition, it also contains mono- and polyunsaturated fatty acids, including linolenic acid, linoleic acid and other essential fatty acids for the human body.
Oil and fat
The oil content of nuts can be very impressive. For example, macadamia nuts, the oil content can reach more than 70%. So we commonly nuts pressed cooking oil, such as peanut oil, sunflower oil and so on. Nut oil and other plants extracted from the oil is very different. First of all, it contains a large number of unsaturated fatty acids, can effectively reduce our cholesterol, maintain our blood pressure and blood lipid balance.
Vitamins and minerals
Nuts are generally rich in vitamin A, vitamin B and vitamin E. Vitamin B can effectively regulate the conversion of our body oil and secretion, can improve the greasy skin, dandruff and other symptoms. And vitamin E has antioxidant properties, so that our cells remain healthy and vital for a long time, thus playing anti-aging, prolonging the life of the effect. Nuts rich in calcium and phosphorus content, help our bones strong, a balanced content of various minerals also make our immunity to enhance.
Amino acids
Nuts contain a variety of our body needs a variety of amino acids, these amino acids are the main components of the brain nerve cells. Some of these amino acids are our own body can not synthesize, but also with our brain tonic development and maintenance is closely related, so often eat nuts food, our brain can also play a good maintenance effect.
3. briefly introduce several nuts
Almonds – can supplement dietary fiber
Dietary fiber can help control blood sugar and blood lipids, but also to help cleanse the bowels, can prevent a variety of cancer. According to the “Chinese food composition table”, the highest dietary fiber content in nuts is almonds (lentils), followed by pine nuts. These two nuts are still high-fat food, people prone to diarrhea need to be especially careful.
Pistachios – supplemental vitamin B1
Research has proven that vitamin B1 and the function of the nervous system is closely related to the body’s low concentration of vitamin B1, the risk of depression is high. Hazelnuts and pistachios are particularly high in vitamin B1, and people who are depressed can use them as a snack between meals. Pistachios also contain more lutein and zeaxanthin, beneficial to eye health, computer people may wish to eat often.
Walnuts – supplemental vitamin E
Vitamin E has a strong ability to scavenge free radicals, which can prevent chronic diseases and premature aging of the body. Walnuts have a much higher vitamin E content than other nuts, women who love beauty, sub-healthy people may wish to eat regularly.
Sunflower seeds – the fruit of anti-depression
Sunflower seeds contain beta-carotene, which prevents cell necrosis in the lower layers of human skin and can make the hair soft and beautiful. Some studies have also concluded that sunflower seeds contain B vitamins that can reduce depression and neurosis.
Hazelnut – supplement calcium and magnesium
Calcium is the main component that constitutes the body’s bones and teeth, once lacking, easy to osteoporosis. Relevant data show that fried hazelnuts contain up to 815 mg of calcium/100 grams, which is more suitable for children in the growth period, pregnant women and the elderly. In addition, the magnesium content of fried hazelnuts is also in the leading position, and studies have proven that sufficient magnesium can slow down the chance of diabetes complications, making hazelnuts a perfect snack for diabetics.
Pine nuts – the fruit of longevity
The fat composition of pine nuts is oleic and linolenic acid, which has the effect of lowering blood pressure, preventing atherosclerosis, and preventing cardiovascular disease caused by increased cholesterol.
4. Caution
Because the benefits of nuts, although many, but nuts can not eat more, because nuts contain a lot of fat inside the reason, the calorie of nuts is very high, eat more easily lead to our obesity, cardiovascular disease, so moderate daily consumption of about 100-200g on the line. And nuts are easy to absorb our saliva, causing our taste dry tongue on fire, so it is best to drink more water when eating nuts.