During the New Year's holidays, nuts are the most popular snack for guests. Eating nuts and chatting, while communicating feelings, it is decompressing and comfortable. However, there are many types of nuts, the key is to choose the right one, eat the right one!
This article analyzes a total of 22 kinds of nuts, compares their multiple nutrients, and finally recommends 11 kinds of nuts that are most worth eating.
From a nutritional point of view, ripe cashew nuts, flax seeds, chia seeds, almonds, and pine nuts are all good.
Ranking. The name of the nut.
Ripe cashew nuts. Linseed. Chia seeds.
Almonds. Pine nut.
Hazelnut. Hickory.
Black sesame seeds. Original almonds.
Pistachio. Brazil nut. We also compared the individual nutrients of each nut and selected the best of each individual 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, I really recommend you to eat more nuts! Although it is higher in calories, it is good for health when eaten in moderation.
nutritionally. Most nuts are rich in protein, dietary fiber, potassium, magnesium, zinc, selenium, B vitamins, vitamin E, unsaturated fatty acids, and other nutrients.
Benefits for the body.
Eating nuts can help us fight oxidation and inflammation, help control blood pressure, maintain blood sugar stability, and prevent cardiovascular diseases.
Nuts are an important part of a balanced diet, but most people don't eat enough of them right now. The data show that the nut intake per standard person of Chinese residents is insufficient, accounting for only 36% of the corresponding recommended amount of dietary guidelines.
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:
About 12 hazelnuts.
Seven or eight cashews, almonds, pistachios, plain almonds.
Two or three 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 in one hand.
Have you eaten enough? Let's take a look at which nuts are more nutritious!
What is the nutritional value of various nuts?
In order to let everyone have a full understanding of which nut nutrition is better, we have made a nut nutrition competition, let's take a look at the list.
Protein. Nuts are high in protein, generally reaching 10% to 20%, and fresh meat has a protein content ranging from 10% to 20%.
But nuts are not the best protein** because they are high in fat and calories, and while providing these proteins, they will provide 1 2 times or more fat, and can only be eaten in moderation.
Ranking. The name of the nut.
Content g 100g
Pumpkin seed kernels. Watermelon seed kernels.
Raw peanut kernels. Ripe cashew nuts.
Original almonds. Almonds.
Ripe pistachios. Hazelnuts (dry).
Note*Data from the USDA Nutrient Database.
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.
Ranking. The name of the nut.
Content g 100g
Chia seeds* Flax seeds.
Black sesame seeds. Almonds.
Original almonds. Ripe cashew nuts.
Pine nuts. Note: The data in the table are insoluble dietary fiber; *Data for total dietary fiber, USDA Nutrient Database.
Vitamin E is an antioxidant that protects the body's cells from free radical damage and strengthens the body's immune function. Sunflower seed kernels, pecans, and black sesame seeds are all good choices for vitamin E supplementation. However, most of us are not deficient in vitamin E.
Ranking. The name of the nut.
Contents: mg 100g
Sunflower seed kernels. Pecan (dried).
Black sesame seeds. Walnut (dried).
White sesame seeds. Hazelnuts (dry).
Pine nuts. Almonds.
Remarks: *Data**USDA Nutrient Database.
Potassium. Potassium is an electrolyte in the human body that is essential for the normal function of cells, nerves, and muscles, and can cause various diseases and damage if potassium levels are insufficient.
Although the amount of nuts eaten is relatively small, and the potassium intake is very limited, eating 10 grams of hazelnuts can make 1244mg of potassium is higher than eating 100 grams of bok choy, which is not bad! Adequate potassium in the diet can be helpful in controlling blood pressure.
Ranking. The name of the nut.
Contents: mg 100g
Hazelnut (dried) flaxseed.
Ripe pistachios. Almonds.
Original almonds. Ripe cashew nuts.
Brazil nut. Remarks: *Data**USDA Nutrient Database.
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.
Ranking. The name of the nut.
Contents: mg 100g
Raw pine nuts. Cooked pumpkin seeds.
Pecan (dried).
Black sesame seeds. Hazelnuts (dry).
Ripe cashew nuts. Chia seeds.
Pecans. Remarks: *Data**USDA Nutrient Database.
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.
Ranking. The name of the nut.
Contents: mg 100g
Ripe cashew nuts. Raw pine nuts.
Hazelnut (dried) flaxseed.
Brazil nut*chia seed*
Pecan (dried).
Remarks: *Data**USDA Nutrient Database.
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.
Ranking. The name of the nut.
Contents: mg 100g
Black sesame seeds. Chia seeds.
White sesame seeds. Stir-fried peanut kernels.
Almond * flaxseed.
Original almonds. Remarks: *Data**USDA Nutrient Database.
Selenium. Selenium is an antioxidant that has immunomodulatory functions, and selenium deficiency not only lowers immunity, but may also induce certain thyroid diseases. The selenium content of Brazil nuts is surprisingly high, our selenium requirement 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.
Ranking. The name of the nut.
Content g 100g
Brazil nut*chia seed*
Stir-fried pumpkin seeds. Linseed.
Stir-fry watermelon seeds. Ripe cashew nuts.
Remarks: *Data**USDA Nutrient Database.
Oleic acid. Oleic acid is a monounsaturated fatty acid that protects the cardiovascular system, reduces the amount of LDL cholesterol in the blood (bad cholesterol), and prevents cardiovascular disease. Pecans, macadamia nuts, and pecans are all good choices.
Ranking. The name of the nut.
Content g 100g
Pecan (ripe).
Macadamia nuts*pecans*
Pistachios (ripe).
Almonds * ripe cashews.
Pine nuts. Remarks: *Data**USDA Nutrient Database.
Omega-3 fatty acids.
Omega-3 is an essential fatty acid that is beneficial to human health, and it is widely believed that omega-3 fatty acids can protect against heart disease.
There are very few nuts rich in omega-3 fatty acids, and the content of these 4 nuts is okay, among which flaxseed has the highest content, but you must pay attention to the fact that you must fry it before you can eat it, because raw flaxseed contains cyanogenic glycosides, and it may be poisoned if eaten raw.
Ranking. The name of the nut.
Content g 100g
Flax seeds*Chia seeds*
Pine nuts. Walnut (dried).
Remarks: *Data**USDA Nutrient Database.
Pay attention to these points when eating nuts!
Eat nuts reminder:
Reminder: 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.
Selection reminder: It is best to choose the original flavor, eat less salt, charcoal grilling, milky and other unique flavors, and avoid additional intake of salt, sugar and oil, which is not good for health.
Storage reminder: Nuts are rich in unsaturated fatty acids, which are easy to oxidize rancidity, so you need to pay attention to sealed storage. If you eat nuts with a "hala" or "moldy bitter" taste, be sure to spit them out before rinsing your mouth.
Nuts are a healthy snack and they taste really good! Choosing the right type of nuts and grasping the quantity is a key step, and at the same time, pay attention to choosing pure nuts with no additives to "recharge" our body's health.
*From: Popular Science China.