Nutritive Value of Nuts People in China love nuts very much. Nuts and nuts have always been an important part of our diet. "Laba porridge" is made of peanuts, lotus seeds, glutinous rice, soybeans, red beans, mung beans, ginkgo, red dates and other dried fruits. It tastes fragrant and sweet, and it is an excellent winter product. Foreigners also know the benefits of dried fruits. Among the top ten healthy foods recommended by Time magazine in the United States, there are dried fruits. Nuts and nuts contain nicotinic acid, vitamin B6, folic acid, magnesium, zinc, copper and potassium, as well as various antioxidants and other nutrients. Vegetarians often eat nuts to help them absorb the lack of nutrition in order to get a balanced nutrition. Although nuts are high in calories, they are good food for protecting the heart and strengthening the brain. Nuts and nuts can also reduce the probability of coronary heart disease, and people who eat nuts regularly are not prone to myocardial infarction. In addition, it contains phenols that can lower cholesterol; Boron will make people's reaction more intense. Eating nuts often can achieve the effect of strengthening teeth, nourishing and strengthening the body. Nutrition and efficacy of common nuts Peanut contains protein, fat, sugar, vitamin A, vitamin B6, vitamin E, vitamin K, water and minerals such as calcium, phosphorus and iron, which can provide 8 kinds of amino acids and unsaturated fatty acids. The content of protein is as high as 30%, which is equivalent to eggs, milk and lean meat, and is easily absorbed by human body. Because of its high nutritional value and long life, it is called "longevity fruit". Peanut skin contains a lot of B vitamins and tannins that can stop diarrhea, so it also has the effect of enriching blood. Efficacy: Peanut can increase capillary elasticity and prevent hypertension, cerebral hemorrhage, heart disease and arteriosclerosis. Peanut has hemostatic effect, and also has preventive and therapeutic effects on postoperative bleeding, cancer bleeding, gastrointestinal, lung, uterus and other visceral bleeding. The calcium content in peanuts is extremely high, so eating more peanuts can promote growth and development. Peanut can promote human metabolism, enhance memory and nervous system, improve intelligence, resist aging and prolong life. Taboo: people who suffer from gastrointestinal diseases or skin oil secretion and are prone to acne should not eat in large quantities; After eating peanuts, people with traumatic injuries and blood stasis may cause blood stasis and aggravate the symptoms of swelling and pain. The most common melon seeds are sunflower seeds, pumpkin seeds and watermelon seeds. Efficacy: Eating more pumpkin seeds can prevent and treat diseases in kidney calculi; Watermelon seeds are sweet and cold, benefiting the lungs, moistening the intestines, stopping bleeding and strengthening the stomach; Unsaturated fatty acids contained in sunflower seeds can lower cholesterol. Taboo: Eating too much sunflower seeds is easy to form fatty liver or abnormal liver function, which can lead to cirrhosis or liver necrosis in severe cases. Sunflower protein has the component of inhibiting testis. Men who eat too much will lead to infertility, and men of childbearing age should not eat too much. Cashew nuts Cashew nuts are the most famous products in Phuket, Southeast Asia. The most popular cashews in Phuket are garlic cashews, honey cashews, cream cashews, salt cashews and coconut cashews, as well as coffee cashews, chocolate cashews, spicy cashews and white sesame cashews. Efficacy: Cashew nuts can prevent stroke, heart disease and myocardial infarction, replenish physical strength, relieve fatigue and improve skin color. People who are easily tired can eat it often. Taboo: Cashew nut shells contain corrosive grease, which will blister when accidentally touching the skin. If eaten by mistake, it will cause inflammation of lips and face; When boiling cashew nuts, the lid is open, and it may be poisoned if it comes into contact with steam. Walnut, almond, cashew nut and hazelnut are listed as the four largest dried fruits in the world, and they are important woody oil crops. Walnut contains protein, fat, sugar, vitamin A, vitamin B 1, vitamin B2, vitamin C, vitamin E, zinc, magnesium, iron, calcium, phosphorus and other elements, and the proportion of oil contained is over 60%. Efficacy: The first efficacy of walnut is nourishing and strengthening the brain, which is called "the fruit of intelligence" and also enjoys the reputation of "the fruit of longevity" in China. It contains phospholipids that can enhance human resistance and promote hematopoiesis and wound healing. Walnut kernel also has the function of relieving cough and asthma. Expectant mothers who experience winter can take walnuts as their first choice snack. Taboo: Walnuts help fire and produce phlegm, and those with excessive phlegm and internal heat are not suitable for eating. Chestnut Chestnut is known as the "king of dried fruits", with golden flesh and sweet taste, which is a specialty of China. The content of sugar and starch in fruit is as high as 70%. Efficacy: Chestnut strengthens waist and kidney, nourishes stomach and spleen, and promotes blood circulation to stop bleeding. It is the first-class raw material of medicinal diet. Braised chicken with chestnuts has nourishing effect, and is especially suitable for people with cough, asthma and indigestion. Chestnut porridge can stimulate appetite, tonify kidney and strengthen bones and muscles, which is very suitable for the elderly. Pine nuts Pine nuts are rich in vitamin A, vitamin E, fatty acids, oleic acid, linoleic acid and linolenic acid, and Pi Nuo acid. Not only has the functions of prolonging life, beauty beauty, eliminating diseases and strengthening the body, but also has the functions of preventing cancer. Efficacy: Unsaturated fatty acids and minerals such as calcium, iron and phosphorus in pine nuts can enhance blood vessel elasticity, reduce blood lipid, prevent cardiovascular diseases, provide rich nutrition for body tissues, strengthen bones and muscles, and eliminate fatigue, which is beneficial to the elderly. Pine nuts are rich in oil and various nutrients, which can tonify qi and blood, moisten five internal organs, and whiten beauty beauty and blacken hair. Pine nuts have a certain therapeutic effect on constipation caused by deficiency in the elderly and constipation caused by insufficient body fluid in children. Hazelnut Hazelnut contains protein, fat, sugar, vitamin B 1, vitamin B2, vitamin E and carotene. Hazelnut contains 8 kinds of amino acids needed by human body, which is much higher than walnut, and the contents of calcium, phosphorus and iron are also higher than other nuts. Efficacy: hazelnut tonifies the spleen and stomach, benefiting qi and improving eyesight. The manganese contained in it can make bones, skin, tendons, ligaments and other tissues strong. Taxol, an anticancer chemical in hazelnut, can treat ovarian cancer, breast cancer and other cancers, and prolong the life span of patients. Nut nutrition DIY fresh chicken soup with pine nuts and American ginseng Ingredients: 50g of pine nuts, 25g of American ginseng, red dates 10, naked hens 1 1, 4 pieces of dried tangerine peel14, 3 pieces of ginger and proper amount of oil and salt. Practice: wash pine nuts, red dates and dried tangerine peel, and the hen will gut, remove fat and cut into pieces. Put it in a pot with American ginseng and ginger, add about 12 bowl of water, cook for 3 hours on high fire, and add appropriate amount of oil and salt to enjoy. Efficacy: invigorating qi, relieving hunger, promoting fluid production, calming wind, moistening lung, moistening intestine, moistening skin, relieving cough, regulating five internal organs and eliminating dizziness. Especially for preventing cardiovascular diseases. Ingredients: 4 taels of cashew nuts, 4 taels of kelp, 30 red dates, 4 taels of vegetarian meat, a little medlar, a few slices of ginger, rice wine and salt. Practice: Eucommia ulmoides Oliv. and Jujube (cut into sections) are boiled into tea (10 bowl), and the dregs are removed to keep the soup for later use. Stir-fry vegetarian meat, stir-fry ginger slices, put them in the soup with kelp and cashew nuts and cook for a while. Sprinkle a little medlar on the pot, add rice wine and salt and serve. Efficacy: It has the effects of regulating qi and resolving phlegm, moistening lung and clearing intestine, enriching blood and strengthening spleen. You must keep a proper amount of nuts. Because the calories of nuts are very high, 50 grams of melon seeds contain the same calories as a big bowl of rice. It is more appropriate for ordinary people to eat about 30 grams of nuts every day. If you eat too much, excess calories will be converted into fat in the body, making people fat. If you eat too many nuts, you must use less cooking oil or eat less rice that day. Especially don't eat too much after eating and drinking. Nuts should be eaten in winter and as little as possible in summer. Dairy products: "Complete nutritious food" Milk and dairy products are the foods that provide high-quality protein. They contain essential trace elements and amino acids, and their nutritional value is unmatched by other natural foods. People call milk "completely nutritious food". Nut Nutrition Competition: There is no doubt that nuts are excellent nutrition "big". They not only contain high-quality plant protein, but also are rich in dietary fiber, plant nutrients and antioxidants. However, although they are all nuts, their nutrition is different. Recently, the American website "Health Fortress" evaluated the nutrition of all nuts. Who can win the nutrition contest? (Take 1 edible part as an example) The highest champion in fat and energy: Hawaiian fruit, with 22 grams of fat and 204 kilocalories. Runner-up: walnut, fat 2 1g, energy 20 1kcal. If you are afraid of gaining weight, you can choose the nut with the lowest calorie-pistachio, with only13g fat and162kcal calories per serving. The highest champion of omega 3 fatty acids: walnuts, 2.57 grams. Runner-up: Walnut, 0.28 grams. The form of omega-3 fatty acids in most nuts is α -linolenic acid. Studies have shown that it can effectively reduce low-density cholesterol, triglycerides and blood pressure, but the content is not high, except walnuts. The content of α -linolenic acid in walnut is very high, leaving the second walnut far behind. The highest champion of dietary fiber: almonds, 3.3 grams. Runner-up: Pistachio nuts, 2.9 grams. If you want to find a snack with more dietary fiber, nuts are definitely a good choice. About 23 almonds contain 3.3 grams, which makes your daily fiber intake easily meet the standard. Champion with the most calcium: almonds, 75 mg. Runner-up: Brazil fruit, 45 mg. Many people's daily calcium intake is not up to standard. Eating more nuts rich in calcium can help you do your homework of supplementing calcium while eating snacks. Champion with the most vitamin E: almond, 7.43 mg. Runner-up: hazelnut, 4.26 mg. Nuts are famous for being rich in vitamin e. Vitamin E, like an antioxidant in the body, can capture free radicals that destroy cells and lead to cardiovascular diseases and cancer. 1 oz (about 23 almonds) can provide half of the daily vitamin e total antioxidant capacity (ORAC) champion: walnut, 5980 umol TE (international unit). Runner-up: Walnut, 45 14 umol TE. Total antioxidant capacity is an index to quantify the total antioxidant capacity of different foods. The antioxidant capacity of 19 pecan petals is higher than that of a cup of pomegranate juice. Choosing more foods with high antioxidant capacity can make the diet reverse aging and stay away from diseases. In a word, the highest content of dietary fiber, calcium and vitamin E in nuts is almond, while the omega-3 fatty acid content of walnuts is much higher than other nuts. When eating nuts, choose varieties that are not salted, seasoned or fried.