Nuts are everywhere in our lives, melon seeds that are often prepared for visiting relatives and friends, peanuts that drink with friends, and chestnuts stir-fried in iron pots on the street in winter. These are the nuts we eat regularly.
Nuts are small and nutritious
If it can be consumed in moderation on a regular basis, it can play a role in promoting health.
Nuts according to raw source can be divided into tree nuts and fruit seeds.
Common tree nuts mainly include chestnuts, walnuts, almonds, almonds, cashews, pistachios, pine nuts, hazelnuts, etc., and common seed nuts are peanuts, sunflower seeds, watermelon seeds, pumpkin seeds and so on.
In terms of nutritional content, no matter what kind of nuts, they are high-energy foods, and they are also rich in lipids, proteins, minerals, vitamin E and B vitamins. Of course, different types of nuts contain different types and amounts of nutrients.
So, in terms of nutritional supplementation, which nuts are more prominent? Let's take 8 common nuts as an example and make a comparison.
Table 1 Nutrient content per 100 g of nut edibles
Note: The data is from the Food Nutrition Facts Table (2018)
As can be seen from the above table, nuts with higher protein content are hazelnuts, cashews, pistachios, melon seeds and peanuts, pine nuts, cashew nuts and walnuts with higher dietary fiber content, walnuts with higher vitamin E content, hazelnuts with higher calcium content, and potassium and magnesium content in nuts such as cashews, hazelnuts and pistachios.
Although the nutritional value of various nuts is higher, the price of different nuts varies greatly.
Table 2 Approximate market prices per 500 grams of nuts
Note: The price is derived from a treasure, taking the approximate value
Combined with the two tables, it can be seen that peanuts and melon seeds have the highest cost performance, not only the nutrient content is at a high level, the price is still the cheapest!
From the perspective of nutritional composition, no matter what kind of nuts, they are high in energy-containing foods, and are rich in lipids, proteins, magnesium, potassium, vitamin E, B vitamins and dietary fiber.
Growing and developing children and adolescents need relatively more nutrients than adults. Eating nuts in moderation can provide your child with a wealth of lipids, minerals, vitamins, minerals, and dietary fiber.
Eating reminder: Eating nuts has many benefits for the body, but the more the merrier! After all, nuts are a high-energy food that contains a lot of fat, and if you treat it as a snack but do not control it, it is easy to unconsciously lead to the risk of excess energy.
According to the recommendations of the Dietary Guidelines for Chinese Residents (2022).
Eating nuts per week should be controlled at 50 to 70 grams (an average of about 10 grams per day).
This is equivalent to eating 20 to 25 grams (about a handful and a half) of sunflower seeds with shells every day, or 15 to 20 grams of peanuts, or 2 to 3 walnuts, or 4 to 5 chestnuts.
When eating, it is best to choose the original nuts, rather than salt-baked or sugar-stained processed products. In addition, nuts can also be combined with meals, whether added to stir-fry or cooked porridge with cereals, which can be well consumed in the daily diet.
Nuts are good, but they need to be limited. In daily life, we should control our appetite, only use it as a spice for life, and eat it in moderation, so that we can enjoy delicious food healthily.
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Author | Dr. Ma Health Group Zhou Mingzhu master student
Edit | Dr. Ma Health Group Feng Qi
Image | Self-image network and network
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