For a long time, there was a lot of debate about whether nuts are a good health product, with some seeing them as a calorie bomb and others as a treasure trove of nutrition. In fact, nuts are indeed a recommended food, and although they are higher in calories, they can be eaten in moderation for good health.
Nuts are rich in nutrients and are good for protein**. Its content generally reaches 10% to 20%, which is comparable to the protein content of fresh meat. However, due to the fat and calorie content of nuts, we can't consider them as the main protein**. Nuts can be eaten in moderation to meet the need for protein without putting too much burden on the body.
In addition, nuts are also a good helper for dietary fiber. Chia seeds, for example, provide 3 in just 10 grams4 grams of dietary fiber, which meets nearly 14% of the minimum daily dietary fiber needs of the general population. This dietary fiber aids in the digestion and absorption of many nutrients, helping to prevent constipation and promote gut health.
Vitamin E is an antioxidant, and nuts are a good quality of vitamin E**. Sunflower seed kernels, pecans, black sesame seeds, etc. are all good choices. However, most people are not deficient in vitamin E, so they don't need to overdo it.
Potassium plays an important role in maintaining the normal function of cells, nerves, and muscles. Although potassium intake through nuts is limited, 10 grams of hazelnuts provide 1244 mg of potassium is more than even the potassium content of 100 grams of side dishes. Adequate potassium in the diet can be very helpful in controlling blood pressure.
In addition, nuts play an integral role in growth and development, immune and reproductive health, and more. Nuts such as raw pine nuts, ripe pumpkin seeds, and pecans are higher in zinc. Adequate magnesium intake is beneficial for bone health, blood pressure health, and cardiovascular health. 10 grams of ripe cashews, raw pine nuts or hazelnuts can meet about 15% of the general population's daily magnesium needs. Adequate dietary calcium intake can strengthen bone mass and prevent osteoporosis. Although the calcium in nuts is not absorbed as well as milk, it still helps with calcium supplementation. Nuts such as black sesame seeds, chia seeds, and white sesame seeds are rich in calcium.
Selenium is an antioxidant that has immunomodulatory functions. Brazil nuts have a high selenium content, our daily selenium requirement is 60 micrograms, and one Brazilian nut (about 5 grams) can provide 96 micrograms of selenium, which meets the needs of most people. Please note that the tolerable maximum intake of selenium is 400 micrograms per day for the average adult in our country, so do not overdo it.
Oleic acid is a monounsaturated fatty acid that helps support cardiovascular health. Nuts such as pecans, macadamia nuts, pecans, etc., are good for oleic acid**. Omega-3 is an essential fatty acid, and nuts are less rich in omega-3 fatty acids, with flaxseed being the most abundant. But be aware that raw flaxseed contains cyanogenic glycosides, which can be poisoned if eaten raw. Therefore, be sure to sauté the flaxseed before eating. **10,000 Powder Incentive Plan Overall, most nuts are rich in protein, dietary fiber, potassium, magnesium, zinc, selenium, B vitamins, vitamin E, unsaturated fatty acids and other nutrients. Eating nuts regularly helps to fight oxidation and inflammation, control blood pressure, maintain blood sugar stability and prevent cardiovascular diseases. The Dietary Guidelines for Chinese Residents recommend eating 50 to 70 grams of nuts per week, with an average of about 10 grams per day. According to this recommendation, it is equivalent to 12 hazelnuts, 7 to 8 cashews, pari wood, pistachios or plain almonds per day; 2 to 3 pecans; 2 Brazil or pecans; 2 caps of mineral water bottles of black sesame, chia seeds or flax seeds; a small handful of shelled pine nuts; and a small handful of sunflower seeds. If you want to control your weight, be careful to eat high-fat nuts such as macadamia nuts, pecans, and pine nuts in moderation.