12 Nuts Nutrition Ranking, Are You Really Eating Right？

Twelve nuts

1. Walnut-the fruit of the brain, a model for protecting the brain.

Walnut, also known as walnut and peach. Rich in nutritional value, it has the reputation of "long live the child" and "treasure of health preservation".

The American Dietetic Association suggests that eating walnuts two or three times a week can improve memory and prevent diseases such as coronary heart disease, stroke and Alzheimer’s disease. In addition, walnuts also have the effect of eliminating age spots and blackening hair.

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Studies have found that walnuts contain more melatonin, which is helpful to improve sleep quality, especially suitable for the elderly with insufficient melatonin secretion.

Walnuts can also be used for fitness. Also called "wenwan walnut", "hand therapy walnut", "fitness walnut" or "palm bead"

Emperor Qianlong of Qing Dynasty was not only a great connoisseur of walnuts, but also reportedly wrote poems to praise walnuts:

Palm spinning sun and moon

Time wants to turn back.

Qi and blood surge throughout the body

When is the white head?

2. Pecan nut-longevity fruit, American hickory

Pecan, also known as "American Carya cathayensis", is a close relative of Carya cathayensis in China and belongs to Carya cathayensis of Juglandaceae. Walnut, on the other hand, belongs to Juglans of Juglandaceae, with a slightly distant genetic relationship.

Each kilogram of betel nut is equivalent to 5 kilograms of eggs or 9 kilograms of fresh milk. Eating 5 or 6 pecans a day will have unexpected effects if you persist for a long time. Especially for brainworkers, eating pecans often can enhance memory, reduce blood fat and prevent neurasthenia and insomnia.

3. pine nuts-a master of weight loss, a fairy in nuts

Pine nuts are the seeds of pine trees. The weight-reducing effect of pine nuts is highly praised abroad.

Pine nuts can promote the secretion of cholecystokinin, thus suppressing appetite and achieving the purpose of losing weight. Overweight women who eat a handful of pine nuts before breakfast every day can reduce their daily appetite by 37%.

In addition, pine nuts can effectively prevent hypertension, senile chronic bronchitis, bronchial asthma, constipation, rheumatoid arthritis, neurasthenia and dizziness.

Pine nuts stored for a long time will produce "oily" taste and should not be eaten. Loose pine nuts are best placed in a sealed container to prevent oil from oxidation and deterioration.

4. Almond-the fruit of anti-cancer, the all-around champion.

Almonds are rich in "amygdalin", which can relieve cough and asthma and also resist tumors. It has the function of regulating insulin and blood sugar, and is also one of the dietotherapy products for impaired glucose tolerance and diabetes.

The incidence of angina pectoris in patients with coronary heart disease who often eat almonds is lower than that in those who don’t eat almonds. Almond is rich in boron and calcium, which is also beneficial to prevent osteoporosis in menopausal women.

5. Almond-"American Almond"

Almonds and almonds-are they related or not?

Almond is the kernel of apricot, and almond is the kernel of almond.

Apricot and almond are two different plants in botany.

The nutritional value of Almond is six times that of beef with the same weight, and it can treat diseases such as hypertension, neurasthenia, skin allergy, tracheitis and rickets in children.

Chewing more than ten capsules before going to bed every day can improve sleep and enhance resistance.

Some hospitals in the United States often treat diabetes, childhood epilepsy and stomach problems with almond powder. It is also made into a new drug of picrotodan hydrochloride, which is specially used for treating influenza virus.

6. Pistachio nuts-friends of the heart, smiling nuts

When the pistachio is ripe, the shell will naturally crack, hence the name. Central Asian countries call it "smiling nut" (smiling nut).

For a long time, pistachios have been called "friends of the heart". Pistachio nuts are rich in phytosterols, which can prevent dyslipidemia and atherosclerosis, thus reducing the risk of cardiovascular and cerebrovascular diseases. In addition, moderate consumption of pistachios can promote metabolism, improve blood sugar levels, and help control weight.

There are many people who are allergic to pistachios in life, so people with allergies should eat carefully.

7. Peanut-civilian aristocrat, the most casual and bold nut.

Also known as "groundnut", Tang bean. Like soybeans, it is known as "vegetable meat" and "meat in vegetarian food".

Peanut is flat and sweet, which can strengthen spleen and stomach, nourish blood and stop bleeding, moisten lung and relieve cough, and induce diuresis and lactation.

Peanut red coat (i.e. peanut skin) has the functions of invigorating qi and stopping bleeding. People who need blood can choose small peanuts with more red clothes, while people who are at risk of thrombosis had better remove the red clothes.

Peanut contains a lot of arginine and resveratrol, the former has potential anti-tuberculosis effect, and the latter can inhibit the infiltration and spread of cancer cells, so it is a good diet for tuberculosis patients and tumor patients.

Moldy peanuts are rich in aflatoxin, which easily leads to liver cancer and is inedible.

8. Chestnut-the fruit of kidney

Chestnut can tonify spleen, stomach, kidney and tendons, so it is also called "the fruit of kidney".

Chestnut is rich in nutrition, and its vitamin C content is higher than that of tomatoes and more than ten times that of apples.

Chestnut is difficult to digest when eaten raw, and cooked food is easy to stagnate. It is best to treat chestnuts as snacks between meals, and only eat 6 ~ 7 capsules a day, or eat them in meals.

Chestnut contains a lot of starch, so eating more is easy to exceed the calorie limit, which is not conducive to weight control.

9. Hazelnut-the embodiment of wisdom and knowledge

Hazelnut is rich in nutrition, and there are eight kinds of amino acids necessary for human body, and its content is far higher than that of walnut. It has the reputation of "king of nuts".

The phosphorus content of hazelnut is the first of all nuts, and phosphorus is the main component of human bones and teeth.

If you eat more hazelnuts in childhood, it will help your child’s growth and development, and promote your height to some extent.

10. Cashews-Cooking Stars

Cashew nuts are especially suitable for cooking, and cashew nuts and celery are all popular dishes.

Cashews are rich in iron, twice as much as beef, especially suitable for pregnant women. Regular consumption of cashew nuts can promote sexual desire and so on.

Cashew nuts contain a large number of protease inhibitors, which help to control cancer.

Cashew nuts contain a variety of allergens, so people with allergies should eat them carefully.

11. Hawaiian fruit-a "crooked nut" crossing the ocean

Also known as "macadamia nuts", Hong Kong calls them "macadamia nuts". It is considered to be one of the best table nuts in the world.

Macadamia nut can regulate blood lipid biphasic, prevent thrombosis and control blood pressure.

Regular consumption of macadamia nuts can reduce the incidence of cancer, especially breast cancer and gastrointestinal cancer.

Long-term consumption of macadamia nuts can also prevent rheumatoid arthritis.

12. Sunflower seeds-anti-melancholy fruit

Sunflower seeds are rich in amino acids, especially arginine, which is necessary for semen production. It is very beneficial for men in reproductive period to eat sunflower seeds every day.

Medical scientists believe that sunflower seeds can cure insomnia, enhance memory and prevent cancer, hypertension and neurasthenia.

Twelve nuts

Nutrient element big PK

Calories (Kcal)

Top three high calorie: macadamia, pecan and pine nuts.

Champions of low-calorie group: chestnut, pistachio and cashew.

Dietary fiber (g)

Dietary fiber is called "the seventh largest nutrient". In addition to "expelling intestinal toxicity and moistening intestines", it can also lower cholesterol and enhance satiety.

Dietary fiber supplement can be selected from almond, almond and pistachio.

Unsaturated fat content

Fatty acids are divided into saturated fatty acids and unsaturated fatty acids.

Choosing foods with low saturated fat and high unsaturated fatty acids can reduce the risk of cardiovascular diseases.

Unsaturated fatty acids can be divided into monounsaturated fatty acids and polyunsaturated fatty acids.

ω-3 and ω-6 are essential polyunsaturated fatty acids for human body. Modern people’s diet structure is easy to ingest ω-6, but lacks ω-3 (such as DHA and EPA). In addition to deep-sea fish oil, omega-3 can also be ingested by eating nuts, such as walnuts and pine nuts (rich in polyunsaturated fatty acids).

Vitamin E(mg)

Vitamin E is a fat-soluble vitamin and one of the most important antioxidants.

Vitamin e can effectively fight free radicals, inhibit the generation of lipid peroxide and eliminate chloasma; Inhibition of tyrosinase activity, thereby reducing melanin production.

It has the effects of delaying aging, reducing wrinkles and preventing sunburn.

Almonds, sunflower seeds, almonds, peanuts and hazelnuts are all high-quality sources of vitamin E.

Find the nut that suits you best.

What kind of food should I choose?

Want to lose weight?

Pistachio nuts and pine nuts are preferred.

Delicious, not afraid of fat?

Pecan fruit, almond, chestnut, macadamia fruit.

Lack of dietary fiber?

Eat almonds, almonds and pistachios.

Want good skin?

Please choose almonds, sunflower seeds, almonds, peanuts and hazelnuts.

Allergic

Eat cashews, peanuts and pistachios carefully.

How should I eat nuts?

Of course, everyone eats together!

1. Enough is enough

In the new version of the China Residents’ Dietary Pagoda in 2016, it is suggested that about 25-35g of soybeans and nuts should be taken together every day.

2. Try to buy nuts with less processing and less seasoning.

Charcoal-roasted cashews, honey walnuts, peanuts, chocolate almonds, please go away!

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Article Source/China Traditional Culture

Original title: "12 Nut Nutrition Rankings, Are You Really Eating Right?"