Nutritive Value of Nuts People in China especially love nuts. Nuts and kernels have always been an important part of our diet. "Laba porridge" is made of dried fruits such as peanuts, lotus seeds, glutinous rice, soybeans, red beans, mung beans, ginkgo and red dates. It tastes fragrant and sweet, and it is an excellent winter product. Foreigners also know the benefits of dried fruits. Among the top ten healthy foods recommended by Time magazine in the United States, there are dried fruits. Nuts and kernels contain niacin, vitamin B6, folic acid, magnesium, zinc, copper and potassium, as well as a variety of antioxidants and other nutrients. Vegetarians often eat nuts to help them absorb the lack of nutrients in order to obtain balanced nutrition. Although nuts are high in calories, they are good food for protecting the heart and strengthening the brain. Nuts and kernels can also reduce the probability of coronary heart disease, and people who often eat nuts are not prone to myocardial infarction. In addition, it contains phenolics that can lower cholesterol; Boron will make people's reactions more acute. Eating nuts often can achieve the effects of strengthening teeth, tonifying and keeping fit. Nutritions and Efficacy of Common Nuts Peanuts contain protein, fat, sugar, vitamin A, vitamin B6, vitamin E, vitamin K, water and minerals such as calcium, phosphorus and iron, which can provide 8 kinds of amino acids and unsaturated fatty acids. The content of protein is as high as 30%, which is comparable to eggs, milk and lean meat, and is easily absorbed by human body. Because of its high nutritional value and longevity, it is called "longevity fruit". Peanut skin contains a lot of B vitamins and tannins that can stop diarrhea, so it also has the effect of enriching blood. Efficacy: Peanut can increase capillary elasticity and prevent hypertension, cerebral hemorrhage, heart disease and arteriosclerosis. Peanut has hemostatic effect, and also has preventive and therapeutic effects on postoperative bleeding, cancer and tumor bleeding, gastrointestinal, lung, uterus and other visceral bleeding. The calcium content in peanuts is extremely high, so eating more peanuts can promote growth and development. Peanut can promote human metabolism, enhance memory and nervous system, improve intelligence, resist aging and prolong life. Taboo: people who suffer from gastrointestinal diseases or skin oil secretion and are prone to acne should not eat in large quantities; After eating peanuts, people with traumatic injuries and blood stasis may cause blood stasis and aggravate the symptoms of swelling and pain. The most common melon seeds are sunflower seeds, pumpkin seeds and watermelon seeds. Efficacy: Eating more pumpkin seeds can prevent and treat kidney calculi's disease; Watermelon seeds are sweet and cold, benefiting the lungs, moistening the intestines, stopping bleeding and strengthening the stomach; Unsaturated fatty acids contained in sunflower seeds can lower cholesterol. Taboo: Eating too much sunflower seeds is easy to form fatty liver or liver dysfunction, which can lead to cirrhosis or liver necrosis in severe cases. Sunflower protein has the component of inhibiting testicles. Too much consumption by men can lead to infertility, and it is not suitable for men of childbearing age to eat more. Cashew cashews are the most famous products in Phuket, Southeast Asia. The most popular cashews in Phuket are garlic cashews, honey cashews, cream cashews, salt cashews and coconut cashews, as well as coffee cashews, chocolate cashews, spicy cashews and white sesame cashews. Efficacy: Cashew nuts can prevent stroke, heart disease, myocardial infarction, replenish physical strength, relieve fatigue, improve skin color, etc. People who are easily tired can eat them regularly. Taboo: Cashew nut shell contains caustic grease, which will blister after careless contact with the skin. If eaten by mistake, it will cause inflammation of lips and face; When boiling cashew nuts, the lid is open and touches steam, which may cause poisoning. Walnut, together with almond, cashew nut and hazelnut, ranks as the four largest dried fruits in the world and is an important woody oil crop. Walnut contains protein, fat, sugar, vitamin A, vitamin B 1, vitamin B2, vitamin C, vitamin E, zinc, magnesium, iron, calcium, phosphorus and other elements, and the proportion of oil contained is over 60%. Efficacy: The first major effect of walnut is to nourish and strengthen the brain, which is called "fruit of intelligence" and also enjoys the reputation of "longevity fruit" in China. It contains phospholipids that can enhance the body's resistance and promote hematopoiesis and wound healing. Walnut kernel also has the function of relieving cough and asthma. Expectant mothers who experience winter can take walnuts as their first choice snack. Taboo: Walnuts help fire and produce phlegm, and those with phlegm and internal heat should not eat. Chestnut Chestnut is known as the "king of dried fruits", with golden flesh and sweet taste, which is a specialty of China. The content of sugar and starch in fruit is as high as 70%. Efficacy: Chestnut strengthens the waist and tonifies the kidney, nourishes the stomach and spleen, and promotes blood circulation to stop bleeding. It is the first-class raw material for medicinal diet. Broiler braised with chestnut has nourishing effect, especially for people with cough, asthma and indigestion. Chestnut porridge can stimulate appetite, tonify kidney and strengthen bones and muscles, which is very suitable for the elderly. Pine nuts Pine nuts are rich in vitamin A, vitamin E, fatty acids, oleic acid, linoleic acid and linolenic acid, and Pi Nuo acid. Not only has the functions of prolonging life, caring skin, eliminating diseases and strengthening body, but also has the functions of preventing cancer. Efficacy: Unsaturated fatty acids and minerals such as calcium, iron and phosphorus in pine nuts can enhance blood vessel elasticity, reduce blood lipid, prevent cardiovascular diseases, provide rich nutrients for body tissues, strengthen bones and muscles, and eliminate fatigue, which is beneficial to the elderly. Pine nuts are rich in oil and a variety of nutrients, which can tonify qi and blood, moisten five internal organs, maintain beauty, blacken hair and whiten skin. Pine nuts have a certain dietotherapy effect on constipation caused by deficiency in the elderly and constipation caused by deficiency in the body fluid in children. Hazelnut hazelnut kernel contains protein, fat, sugar, vitamin B 1, vitamin B2, vitamin E and carotene. Hazelnut contains 8 kinds of amino acids needed by human body, the content of which is much higher than that of walnut, and the content of calcium, phosphorus and iron is also higher than that of other nuts. Efficacy: hazelnut tonifies the spleen and stomach, tonifies qi and improves eyesight. The manganese contained in it can make bones, skin, tendons, ligaments and other tissues strong. Taxol, an anticancer chemical in hazelnut, can treat ovarian cancer, breast cancer and other cancers, and prolong the life span of patients. Nut nutrition DIY fresh chicken soup with pine nuts and American ginseng Ingredients: 50 grams of pine nuts, 25 grams of American ginseng, red dates 10, bare hens 1 1, dried tangerine peel14, 3 slices of ginger, and proper amount of oil and salt. Practice: wash pine nuts, red dates and dried tangerine peel, remove viscera and fat from hens, and cut into pieces. Put it in a pot with American ginseng and ginger, add about 12 bowl of clear water, simmer for 3 hours after boiling with strong fire, and add appropriate amount of oil and salt to enjoy. Efficacy: invigorating qi, relieving hunger, nourishing fluid, calming wind, moistening lung, smoothing intestine, moistening skin, stopping cough, regulating five internal organs, and eliminating dizziness. In particular, it has a good effect on preventing cardiovascular diseases. Ingredients of kelp, cashew nuts and Eucommia ulmoides soup: cashew nuts 4 Liang, kelp 4 Liang, Eucommia ulmoides 1 Liang, 30 red dates, vegetarian meat 4 Liang, a little medlar, several slices of ginger, rice wine and salt. Practice: Eucommia ulmoides and red dates (cut) are boiled into tea (10 bowl), and the residue is removed to keep the soup for later use. Vegetarian meat is fried, ginger slices are fried, put into the soup with kelp and cashew nuts and cook for a while, sprinkle a little medlar on the pan, and then add rice wine and salt to serve. Efficacy: It has the effects of regulating qi and resolving phlegm, moistening lung and clearing intestine, enriching blood and strengthening spleen. You must keep an appropriate amount of nuts. Because nuts are very high in calories, 50 grams of melon seeds contain the same amount of calories as a big bowl of rice. It is more appropriate for ordinary people to eat about 30 grams of nuts a day. If you eat too much, the extra calories will be converted into fat in the body, which will make people fat. If you eat too many nuts, you must use less cooking oil or eat less rice that day. In particular, don't eat too much after eating and drinking. Nuts should be eaten in winter and as little as possible in summer. Dairy products: "Complete nutritious food" Milk and dairy products are foods that provide high-quality protein. They have essential trace elements and amino acids, and their nutritional value is incomparable with other natural foods. People call milk "complete nutritious food". Nut nutrition competition: There is no doubt that nuts are excellent nutrition "big". They not only contain high-quality plant protein, but also are rich in dietary fiber, plant nutrients and antioxidants. However, although they are all nuts, their nutrition also has their own strengths. Recently, the "Health Fortress" website in the United States evaluated the nutrition of all nuts. In this nutrition competition, who can win? (Take 1 serving of edible parts as an example) The highest champion in fat and energy: Hawaiian fruit, with 22g of fat and 204kcal of energy. Runner-up: Walnut, fat 2 1 g, energy 20 1 kcal. If you are afraid of gaining weight, you can choose the nut with the lowest calorie-pistachio, which has only13g fat and162kcal energy per serving. The highest champion of omega 3 fatty acids: walnuts, 2.57 grams. Runner-up: Walnut, 0.28 grams. The form of omega-3 fatty acids in most nuts is α-linolenic acid. Studies have shown that it can effectively reduce low-density cholesterol, triglycerides and blood pressure, but the content is not high, except for walnuts. The content of α -linolenic acid in walnut is very high, which leaves the second walnut far behind. The highest champion of dietary fiber: almonds, 3.3 grams. Runner-up: Pistachio nuts, 2.9 grams. If you want to find a snack with more dietary fiber, nuts are definitely a good choice. About 23 almonds contain 3.3 grams, which makes your daily fiber intake easy to meet the standard. Champion with the most calcium: almonds, 75 mg. Runner-up: Brazil fruit, 45 mg. Many people's daily calcium intake is not up to standard. Eating more calcium-rich nuts can make you do your homework of calcium supplementation while eating snacks. Champion with the most vitamin E: almond, 7.43 mg. Runner-up: hazelnut, 4.26 mg. Nuts are famous for being rich in vitamin e. Vitamin e works like an antioxidant in the body, capturing free radicals that damage cells and lead to cardiovascular disease and cancer. 1 oz (about 23 almonds) can provide half of the daily vitamin e. Total antioxidant capacity (ORAC) champion: walnut, 5980 umol TE (international unit). Runner-up: Walnut, 45 14 umol TE. Total antioxidant capacity is an index to quantify the total antioxidant capacity of different foods. 19 pecan petals have higher antioxidant capacity than a cup of pomegranate juice. Choosing more foods with high antioxidant capacity can make your diet reverse aging and stay away from diseases. In a word, the highest content of dietary fiber, calcium and vitamin E in nuts is almond, while the omega-3 fatty acid content of walnuts is much higher than other nuts. When eating nuts, choose more kinds that are not salted, seasoned or roasted with oil.