(1) Although most of the fat content of nuts is 50%, they have high content of unsaturated fatty acids and low content of saturated fatty acids, especially -9, -6 and -3 fatty acids, such as walnut kernels and pine nuts in -3 fatty acid content of 122% and 11%; Macadamia nuts, almonds, and cashews are high in -9 fatty acids. Fatty acids -9 and -3 have antioxidant effects, which can protect the integrity of cell membranes and reduce inflammation in the body, which is beneficial to heart, blood vessel and brain health.
2) When it comes to supplementing dietary fiber, people often talk about vegetables, fruits and potatoes, but in fact, everyone ignores nuts. Nuts (seeds) are concentrated crystallization of plant nutrients, and dietary fiber is no exception. The dietary fiber content in nuts is more than 10%, such as almonds 18%, black sesame seeds 14%, pine nuts 12%, cashew nuts 12%, hazelnuts 10%, etc.
3) The protein content in nuts is not inferior to pigs, cattle, sheep, eggs, tofu, etc., with a content of 15%-25%, but the amino acid pattern of protein in nuts is low, which affects the utilization rate of protein. However, if nuts can be eaten in combination with other high-quality protein foods, the complementary effect of protein is very good.
4) Nuts are also rich in vitamins, especially represented by vitamin E, such as walnut kernel vitamins up to 40mg 100g. Vitamin E can scavenge free radicals, reduce damage to cell membranes, protect cell integrity, reduce body inflammation and improve cell metabolism. In addition, nuts are also rich in B vitamins, such as thiamine in pumpkin seeds9mg 100g, riboflavin 07mg 100g, and B vitamins play a positive role in the nervous system and metabolism.
5) Plain nuts are typical foods with high potassium and low sodium, and many nuts have a potassium content of more than 600mg 100g, which is good for blood pressure and heart. In addition, nuts are also high in calcium and selenium, such as pumpkin seeds, almonds, black sesame seeds, etc.
Therefore, it is necessary for healthy people to consume a small handful of nuts every day. However, for some people with chronic diseases such as obesity, you can actually increase the amount of nuts consumed, 25-30 grams per day, and reducing or replacing the amount of cooking oil per day is also a healthy strategy.