Explore the Mysterious World of Nuts Together

Nuts are a nutritious and unique food that plays an important role in our daily diet. As a snack, nuts are not only rich in nutrients, but also crispy and delicious; As a staple food and seasoning, the diversity and unique flavor of nuts are also deeply loved by people

Nuts are a nutritious and unique food that plays an important role in our daily diet. As a snack, nuts are not only rich in nutrients, but also crispy and delicious; As a staple food and seasoning, the diversity and unique flavor of nuts are also deeply loved by people. As people's attention to dietary health continues to increase, their understanding of nuts is also constantly deepening and upgrading. In this article, we will take you to explore the mysteries of nuts, comprehensively analyze the types, nutrients, health effects, and other aspects of nuts, and explore some topics related to nuts, so that you can have a deeper understanding and understanding of nuts.

Types of Nuts

Nuts are a nutritious and high-energy food, usually divided into tree nuts and seed nuts. Tree nuts are nuts that grow on trees, including hazelnuts, walnuts, pine nuts, almonds, pistachios, chestnuts, etc. Their seeds are usually wrapped in a hard shell; Seed nuts, on the other hand, are nuts derived from herbaceous plants, such as sunflower seeds, pumpkin seeds, sesame seeds, etc. They usually do not have a hard shell like tree nuts, and their appearance is mostly flat or oval shaped. They are often used for baking or as seasoning.

Nutrient composition of nuts

Nuts are highly nutritious foods with various beneficial and healthy nutrients.

Nuts are rich in mono unsaturated fat fatty acids and poly unsaturated fat acids, such as oleic acid, linoleic acid, linolenic acid, omega-3 and omega-6 fatty acids. These fatty acids can lower cholesterol levels in the human blood, which is beneficial for cardiovascular health.

Nuts are also a good source of plant-based proteins, containing various types of amino acids that help maintain normal growth and tissue repair in the body. Research has shown that there are significant differences in protein content among different types of nut foods, ranging from 4.89% to 36.0%.

Nuts are rich in various vitamins and minerals, such as vitamin E, B vitamins, calcium, iron, zinc, magnesium, and potassium, which play a crucial role in maintaining normal body function. For example, vitamin E, as an antioxidant, helps to protect the body from free radical damage, thereby reducing the risk of heart disease and cancer; Minerals are crucial for maintaining healthy bones, blood, and nervous systems.

Nuts are also rich in dietary fiber, which not only increases satiety, but also helps maintain intestinal health and promote digestion.

Nuts are also rich in bioactive substances such as polyphenols and flavonoids, which have anti-inflammatory and antioxidant effects and are beneficial for disease prevention.

It should be noted that nuts have a high energy content, so they should be consumed in moderation to avoid excessive consumption. In addition, some nuts, such as almonds and cashews, may cause allergic reactions and should be consumed with caution.

The health benefits of nuts

Supplementing daily nutrients for the human body: Nuts are rich in protein, healthy fats, fiber, and various vitamins and minerals, which can supplement our daily nutrients.

Reduce the risk of cardiovascular disease: Nuts are rich in unsaturated fat acids and plant sterols, which can reduce the levels of cholesterol and triglycerides, thereby reducing the risk of cardiovascular disease.

Helps control blood sugar: Nuts are low GI foods, rich in dietary fiber and unsaturated fat acids, which can slow down the digestion of food in the digestive system and help control blood sugar.

Promoting intestinal health: Nuts are rich in dietary fiber, which can promote intestinal peristalsis and increase fecal volume, helping to prevent constipation and colon cancer.

Help control weight: Research has shown that nuts are rich in protein, healthy fats, and fiber, which can provide a long-term sense of fullness, reduce the intake of other high calorie foods, and help control weight.

Promoting bone health: Nuts are rich in minerals such as calcium, magnesium, and zinc, which are essential for bone health.

Improving brain function: Nuts are rich in various nutrients, including vitamin E, magnesium, and dietary fiber, which can improve brain function, prevent Alzheimer's disease, and cognitive decline.

In addition, nuts can help maintain the chewing function of elderly people. Due to the potential decline in oral health and chewing ability of elderly people, consuming nuts can provide taste and chewiness, promote oral muscle movement, and help maintain oral health and chewing function. However, elderly people should pay attention to controlling their intake of nuts to avoid problems such as indigestion caused by excessive consumption.

Nuts are a gift from nature, they contain rich nutrients, but they are also high-energy foods. Therefore, moderate consumption of nuts is crucial. It is recommended to consume an average of 50-70g of nuts per week, with an average of around 10g per day (1 small handful, approximately 1 walnut or 5-7 almonds) to fully utilize their nutritional value and maintain physical health. Nuts are rich in multi unsaturated fat acids. Natural plain nuts have a nutty flavor and natural sweetness, and do not need too much seasoning. When choosing nuts, it is recommended to give priority to plain nuts without oil, salt, and sugar, so as to reduce the intake of oil, salt, and sugar, and eat hard fruits more healthily. Nuts are not only beneficial to our health, but also have an excellent taste. While enjoying delicious food, we should also pay attention to eating in a balanced manner.

reference:

1. Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2022) [M]. Beijing: People's Health Publishing, 2022:56-57

2. Kebinur Zabibuli, Gulichekran Aisk, Hanga. Research on Nutritional Composition and Health Effects of Nuts [J]. Food and Food Industry, 2022,29 (3): 32-36

The pictures in the article come from the internet

Author: Lian Yiyao

Editor: Zhou Ying

Reviewed by: Fang Yuehui and He Yuna

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