During the New Year's holidays, nuts are the most popular snack for guests. There are many types of nuts, the key is to choose the right one, eat the right one, and you must know before buying New Year's goods!
From a nutritional point of view, ripe cashew nuts, flax seeds, chia seeds, almonds, and pine nuts are all good.
Here is also a comparison of the individual nutrition of each nut, and the best of each individual item is selected for your reference:
"No. 1 in protein content: pumpkin seed kernels."
"No. 1 in dietary fiber content: chia seeds."
"No. 1 in vitamin E content: sunflower seed kernels."
Potassium content "No. 1: hazelnuts (dry)."
Magnesium content "No. 1: ripe cashews."
"No. 1 in zinc content: raw pine nuts."
"No. 1 in calcium content: black sesame seeds."
"First place in selenium content: Brazil nut."
"No. 1 in oleic acid content: pecans (ripe)."
"No. 1 in omega-3 fatty acid content: flaxseed."
Nuts are really recommended for you to eat every day!
There are two attitudes towards nuts. Some people think it's a "good health product", while others say it's a "calorie bomb". Actually, it is really recommended that you eat more nuts. Although it is higher in calories, it is good for health when eaten in moderation.
Most nuts are rich in protein, dietary fiber, potassium, magnesium, zinc, selenium, B vitamins, vitamin E, unsaturated fatty acids, and other nutrients. Eating nuts can help us fight oxidation and inflammation, help control blood pressure, maintain blood sugar stability, and prevent cardiovascular diseases.
The Dietary Guidelines for Chinese Residents recommend eating 50 70 grams of nuts per week, with an average of about 10 grams per day, which is equivalent to:
12 hazelnuts.
7-8 cashew nuts, almonds, pistachios, plain almonds.
2-3 pecans.
2 Brazil pecans.
2 bottles of mineral water caps with black sesame chia seeds flax seeds.
1 small handful of shelled pine nuts.
1 small handful of sunflower seeds.
What is the nutritional value of various nuts?
1.Protein.
Nuts are high in protein, generally reaching 10%-20%, and fresh meat has a protein content of 10%-20%. But nuts are not the best protein**, because they are high in fat and calories, and while providing protein, they will provide 1 2 times or even more fat, and can only be eaten in moderation.
2.Dietary fiber.
Dietary fiber is beneficial for the digestion and absorption of a variety of nutrients. Eating 10 grams of chia seeds can take in 34 grams of dietary fiber can meet nearly 14% of the minimum daily dietary fiber requirement of the general population, which can prevent constipation and promote intestinal health.
3.Vitamin E
Vitamin E is an antioxidant. Sunflower seed kernels, pecans, and black sesame seeds are all good choices for vitamin E supplementation. However, most people are not deficient in vitamin E.
4.Potassium. Potassium is an electrolyte in the body that is essential for the proper function of cells, nerves, and muscles. Although the amount of nuts eaten is relatively small, and the potassium intake is very limited, eating 10 grams of hazelnuts can make 1244 mg of potassium is higher than eating 100 grams of bok choy. Adequate potassium in the diet can be helpful in controlling blood pressure.
5.Zinc. Zinc plays an important role in growth and development, maintenance of immunity, reproductive health, etc., and the zinc content of raw pine nuts, ripe pumpkin seeds, and pecans is good among nuts.
6.Magnesium. Adequate magnesium intake is beneficial for bone health, blood pressure health, and cardiovascular health. Eating 10 grams of ripe cashew nuts, raw pine nuts or hazelnuts can meet about 15% of the daily magnesium needs of the general population.
7.Calcium. 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. Black sesame seeds, chia seeds, and white sesame seeds are quite rich in calcium.
8.Selenium. Selenium is an antioxidant and has immunomodulatory functions. Brazil fruit is high in selenium, our need for selenium is 60 micrograms per day, and eating 1 capsule (about 5 grams) can consume 96 micrograms, which can meet 160% of the daily selenium needs of the general population. For the average adult in China, the tolerable maximum intake of selenium is 400 micrograms per day.
9.Oleic acid.
Oleic acid is a monounsaturated fatty acid that can protect the cardiovascular system. Pecans, macadamia nuts, and pecans are all good choices.
10.Omega-3 fatty acids.
Omega-3 is an essential fatty acid. There are very few nuts rich in omega-3 fatty acids, among which flaxseed has the highest content, but you must pay attention to the fact that you must fry them before eating, because raw flaxseed contains cyanogenic glycosides, which may be poisoned if eaten raw.
When eating nuts, pay attention to these points!
1.Quantity control.
Everyone knows that there is a lot of nut oil, and the fat content is indeed relatively high. The Dietary Guidelines for Chinese Residents recommend eating 50-70 grams of nuts per week, with an average of about 10 grams per day. If you want to manage your weight, don't go crazy with high-fat nuts such as macadamia nuts, pecans, and pine nuts.
2.Select.
It is best to choose the original flavor, eat less salt-baked, charcoal-grilled, milky and other unique flavors, and avoid additional salt, sugar, and oil intake, which is not good for health.
3.Stockpile.
Nuts are rich in unsaturated fatty acids, which are prone to oxidative rancidity, so care needs to be paid to seal and preserve. If you eat nuts with a "hala" or "moldy bitter" taste, be sure to spit them out before rinsing your mouth.
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