The cold autumn and winter seasons see the arrival of various nuts, and eating them regularly has excellent nourishing and health benefits. With the highest yield, widest distribution, and superior nutrition and taste, hazelnuts, walnuts, almonds, and cashews stand out among all nuts, earning them the title "The Four Great Nuts of the World." In this issue, we invite a nutrition expert to introduce the nutritional value and healthy ways to eat these four nuts.
The King of Antioxidants: Walnuts Prevent Dementia
The American Dietetic Association recommends that people eat walnuts two to three times a week, especially middle-aged and older adults and postmenopausal women. This is because the arginine, oleic acid, and antioxidants in walnuts can protect the cardiovascular system and are also significantly effective in preventing coronary heart disease, stroke, and dementia.
Walnuts are rich in lecithin and unsaturated fatty acids, and they also contain various antioxidants such as vitamins C and E, which can combat oxygen free radicals that cause the body to age. The kernel of a walnut looks very similar to the human brain, which is why there is a saying that eating walnuts is good for the brain. This is because walnuts contain a large amount of brain-boosting nutrients; for example, lecithin has a good protective effect on brain nerves, making it very suitable for children in their growth period and adults who use their brains frequently.
Walnut kernels contain essential trace elements for the human body, such as zinc, manganese, and chromium. The levels of zinc and manganese in the body decrease with aging, and chromium helps promote glucose utilization, cholesterol metabolism, and protect the cardiovascular system. The cough-relieving and asthma-calming effects of walnut kernels are also very significant, making them extremely effective for patients with chronic bronchitis and asthma in the autumn and winter seasons. It is clear that regular consumption of walnuts can both strengthen the body and fight aging. Some people often take tonics, but eating a few walnuts every morning and evening is actually very beneficial and often better than taking tonics. When eating, it is important to note that the thin brown skin on the surface of the walnut kernel should not be removed, as this would cause a loss of some nutrients.
TCM Perspective: Walnuts are considered warm in nature and can nourish the blood, nourish yin, and replenish qi. They are suitable for people with weak constitutions, qi deficiency, and blood deficiency, and are a great tonic.
Nourishing Recipe: Boil walnuts with red dates, black sesame seeds, donkey-hide gelatin, and rock sugar over low heat until it forms a paste. Consuming it has the effects of invigorating blood circulation, resolving stasis, and nourishing blood and qi. It is suitable for people with anemia and a weak body. Among these, the role of rock sugar should not be underestimated. Because the other four foods are warm in nature, rock sugar is cool and can neutralize some of the warmth, making it less likely to cause "internal heat" (上火).
The Foremost of the Four Great Nuts: Hazelnuts Lower Blood Pressure and Lipids
Among the "Four Great Nuts of the World," hazelnuts have the longest history of being eaten and the highest nutritional value, earning them the title "King of Nuts." Hazelnuts are very rich in unsaturated fatty acids and protein. The content of nutrients like carotene, vitamins A, C, E, B, as well as iron, zinc, phosphorus, and potassium is also considerable, giving them an advantage over the other three nuts in these aspects.
Don't be fooled by the fact that hazelnuts are rich in oil; it's all beneficial to the human body, helping to lower blood pressure, lower blood lipids, protect vision, and delay aging. Moreover, the oil rich in hazelnuts is very beneficial for the absorption of fat-soluble vitamins in the human body and has a good nourishing effect on people who are weak, recovering from illness, or prone to hunger. Hazelnuts have a natural aroma that becomes more fragrant the more you chew them, making them a great appetizer. Hazelnuts also contain the anticancer chemical compound taxol, an active ingredient in paclitaxel, which can treat ovarian cancer, breast cancer, and some other cancers, and can extend a patient's lifespan.
TCM Perspective: Hazelnuts have the effects of tonifying the spleen and stomach, replenishing qi and strength, and improving vision. They are also very beneficial for symptoms of lung and kidney insufficiency such as thirst and frequent urination at night. It's good to eat them roasted, or in congee and soups. However, hazelnuts are warm in nature, and eating too many can easily cause "internal heat." Generally, it is more appropriate to eat them 5 times a week, with a small handful (25-30 grams) each time.
Nourishing Recipe: Cook hazelnuts, lotus seeds, and japonica rice together to make "Hazelnut and Lotus Seed Congee." It not only tastes good but is also nutritious. Cancer and diabetic patients can drink it more often.
The Only Cooling Nut: Almonds Lower Cholesterol and Protect the Heart
A new study shows that people with normal or slightly high cholesterol levels can replace low-nutrient-density foods in their diet with almonds (Chinese almonds) to lower blood cholesterol and maintain heart health. In addition to rich unsaturated fatty acids, almonds also contain high levels of vitamins C and E, which highlights their beauty-enhancing effects. Of course, the content of essential trace elements in almonds, such as calcium, phosphorus, and iron, is equally impressive. The combined effect of these nutrients also allows almonds to effectively reduce the risk of heart disease.
TCM Perspective: Almonds are the only cooling nut among the four great nuts, making them very suitable for the dry autumn. Almonds also have a unique effect of relieving cough, moistening the lungs, and stopping wheezing, and can effectively deal with the common cough symptoms of autumn.
Nourishing Recipe: Steamed Pork with Almond Powder, which uses almond powder instead of the regular steamed pork powder, plus cooking wine, soy sauce, and an appropriate amount of salt. Rock sugar can also be added. Steam it in a steamer. This dish has the effects of clearing the lungs, resolving phlegm, soothing the throat, and lubricating the bowels.
Almond Congee: Take 30 grams of almonds and 100 grams of rice, add an appropriate amount of water and cook into congee. This medicinal congee has the effect of nourishing the heart and calming the mind. Friends with insomnia and irritability might want to give it a try.
Consumption Tip: Almonds can meet the needs of people of all ages, so there are not many restrictions on consumption. Generally, eating almonds twice a week, a handful (about 30 grams, or 20-25 kernels) each time, can, if persisted in for a long time, reduce the risk of heart disease or coronary heart disease by 50%.
High in Sugar: Cashews Can Cause Allergies If Eaten Excessively
Cashews contain 21% protein and 40% unsaturated fatty acids. They are rich in trace elements such as calcium, phosphorus, zinc, and iron, and have antioxidant, anti-aging, anti-tumor, and cardiovascular disease-preventing effects. The fat in cashews is mostly unsaturated fatty acids, of which oleic acid accounts for 67.4% of total fatty acids, and linoleic acid accounts for 19.8%, making them a great dietary fruit for people with high blood lipids and coronary heart disease.
Whether fried, salted, or candied, they are delicious and have a unique flavor. Compared to other nuts like hazelnuts, walnuts, and almonds, cashews have a higher sugar content, accounting for about 25% of their total nutritional value, while hazelnuts have 15%, almonds have 10%, and walnuts only have 8%. Therefore, obese and diabetic individuals must be cautious when eating them.
TCM Perspective: Cashews are sweet in flavor, neutral in nature, and non-toxic.
The book *Bencao Shiyi* records: Cashew kernels moisten the lungs, relieve vexation, and eliminate phlegm. In addition, cashews can also strengthen the spleen and stomach. Friends with poor spleen and stomach function will have good health benefits from eating them regularly.
Consumption Reminder: Eating too many cashews can easily cause allergies, so friends with allergies should be careful when consuming them.
Nutrition Knowledge:
Safer When Roasted
Raw nuts generally contain a higher amount of plant acids, one of which is called tannin. Eating too much can cause adverse reactions such as vomiting, bloating, loss of appetite, and even shortness of breath. However, in nuts that are dried or roasted, the content of plant acids is greatly reduced, making them safer to eat. Raw almonds also contain toxic components, but the toxicity is greatly reduced after roasting. Of course, the roasting time should not be too long, so as to avoid destroying the vitamin and other nutritional components in the nuts due to prolonged heating. However, it is not recommended to deep-fry nuts, because nuts themselves are already rich in plant oil. After deep-frying, they become greasier, which is not only difficult to digest but also not good for your health.
Also Delicious When Crushed
Because nuts are rich in plant oil and protein, they are often difficult to digest and can feel greasy. So, to make nuts better serve our health, we might as well put more effort into how we eat them. For example, you can crush the nuts and add them to pastries, or mix them into milk, yogurt, and ice cream to make nut milk. In addition, you can use crushed nuts as a seasoning, sprinkling some on dishes, in soups, or in congee. This can not only enhance the aroma of the food and whet your appetite, but also allow you to eat nuts and supplement your nutrition, killing two birds with one stone.