Introduction: Nuts are one of the snacks we often encounter in our daily lives and are a favorite for many. Although they may not look very appealing, their nutritional value is outstanding, earning them the reputation of a "treasure trove of energy." A small handful of nuts a day keeps the doctor away!
Many people love eating nuts and know they are nutritious. However, different nuts have different "superpowers." Do you know the specific benefits of the nut you often eat? Can you eat all ten of these super nuts?
1. Hazelnut
Have you only ever tried hazelnut-flavored coffee? That's so outdated. Hazelnuts are a great match for baked goods, like cakes and breads; adding some hazelnuts to chocolate spread also makes it healthier.
Anti-Aging Superpower
Research shows that hazelnuts can increase "good cholesterol" and decrease "bad cholesterol." They are also rich in vitamin E, which is beneficial for the skin and eyes.
Special Reminder
Want more powerful antioxidant effects? Be sure to eat hazelnuts with their skins on! They might be a bit bitter, but they are truly effective!
2. Pistachio
Pistachios are excellent inside and out, with their vibrant green outer skin, unique sweet flavor, and packed with nutrients.
Eye-Protecting Superpower
Research shows that pistachios can reduce "bad cholesterol" in the body by 6% and maintain arterial health, thanks to their rich content of plant sterols and dietary fiber. Additionally, pistachios are high in lutein and zeaxanthin, two types of carotenoid antioxidants that can lower the risk of age-related macular degeneration (AMD), the leading cause of blindness in people over 65 in China and the United States.
Special Reminder
Always buy pistachios in their shells. Furthermore, leftover pistachio shells can serve as a visual cue; a pile of shells reminds people of how much they have eaten, helping them feel satisfied with a smaller portion of snacks.
Pistachio Butter Cookies
3. Macadamia Nut
Macadamia nuts have a buttery taste and are very delicious, making them perfect for cookies.
Heart-Protecting Superpower
Macadamia nuts can prevent coronary heart disease. At the same time, eating them can reduce inflammation and oxidative stress levels in people with high cholesterol. Macadamia nuts have a higher content of monounsaturated fats than any other nut, which significantly enhances their ability to lower "bad cholesterol."
Special Reminder
Tired of olive oil? Choose a bottle of macadamia nut oil! It has a high smoke point, making it suitable for frying and stir-frying.
4. Pecan
Although a bit of a hassle to eat, the health benefits of pecans are undeniable. Adding them to oatmeal or salads creates a wonderful flavor.
Heart-Protecting Superpower
Pecans are a good source of protein, "good fats," and zinc. They can also increase "good cholesterol" and decrease "bad cholesterol." Furthermore, pecans are very beneficial for men's health, containing a type of steroid that can help slow down prostate enlargement.
Special Reminder
Even when stored in the refrigerator, shelled pecans can easily absorb various odors, so be sure to keep them in a food-specific bag or an airtight container.
5. Cashew
These curved nuts come from the southern United States and other tropical regions, and they can be sweet or salty. They are a great match for quick stir-frying with curry or lean meat, and of course, they are delicious to eat on their own.
Antioxidant Superpower
Cashews contain essential vitamins and minerals, as well as a large amount of iron, which helps all cells in the body absorb enough oxygen and zinc, thereby improving immunity. The magnesium in cashews can enhance memory and intelligence.
Special Reminder
Although raw nuts are the healthiest, roasting cashews can greatly boost their antioxidant capacity.
6. Brazil Nut
Although not common, their rich, fragrant flavor and crisp, crunchy texture have made many people fall in love with them at first bite, and their health superpowers make us even healthier.
Cancer-Fighting Superpower
Just one Brazil nut can meet the daily selenium requirement. Selenium is very useful for preventing breast and prostate cancer and is also an important nutrient needed for sperm production and development. Brazil nuts are also great for hangover relief and liver protection.
Special Reminder
Brazil nuts can go rancid easily, so don't buy too many at once. It's best to store them in the refrigerator. To reduce calorie intake, the optimal number of Brazil nuts to eat per day is 1-2, not a handful.
Macadamia Orange Cookies
7. Walnut
The heart's favorite nut, walnuts can match the anti-inflammatory and antioxidant power of olive oil.
Brain-Boosting Superpower
Walnuts are a great enemy of Alzheimer's disease, as they can prevent or slow its onset. A 2010 survey showed that when walnuts were added to the daily diet of mice with Alzheimer's, their memory, learning ability, and motor skills showed significant improvement. A 2012 study also proved that walnuts can inhibit the growth of cancerous tumors. Additionally, walnuts are rich in manganese, a trace element that can effectively relieve premenstrual syndrome (PMS).
Special Reminder
To ensure the maximum nutrients in walnuts, it's best to buy them from supermarkets with high turnover rates. Be sure to store them in the refrigerator after keeping them at home for three days. Because most nuts are high in fat, they can spoil and lose their flavor easily after shelling.
8. Almond
Almonds are a favorite nut of many personal trainers. A small handful of almonds a day will give you more energy!
Weight-Loss Superpower
Studies have shown that eating almonds is more effective for weight loss and reducing waist circumference than eating carbohydrates, because almonds increase satiety and reduce interest in other foods, especially some high-calorie ones. Moreover, almonds can lower "bad cholesterol" in the body, reduce insulin secretion, and prevent cardiovascular diseases and diabetes. In addition, a small handful of almonds can provide half of the daily required vitamin E, helping cells from damage by free radicals, thus beautifying the skin and fighting aging.
Special Reminder
It's best to eat almonds with their skins on, as the skin contains many antioxidants and rich dietary fiber.
9. Peanut
Strictly speaking, peanuts are not nuts; they belong to the legume family. However, they get along very well with the nut family and are no longer distinguished by group. Adding peanuts to salads or making your own peanut butter is both delicious and healthy.
Brain-Boosting Superpower
Need an energy boost before a workout? Peanuts are high in protein and low in fat, and they are rich in resveratrol, which helps prevent cancer and acts as an antioxidant. Additionally, peanuts are rich in folate, a mineral essential for brain function that can prevent cognitive decline.
Special Reminder
The shelf life of peanuts is crucial. Peanuts that have been stored for too long will not only lose their flavor but can also produce aflatoxin, a carcinogen. Therefore, be sure to eat them as soon as possible and throw them away immediately if they smell bad.
Black Sesame Walnut Crisps
10. Pine Nut
Pine nuts are not strictly nuts either; they are simply the seeds of pine trees. Adding them to pasta, salads, or grains gives them a wonderful texture.
Antioxidant Superpower
Pine nuts are a good source of vitamin E and the minerals phosphorus, magnesium, and zinc, which help strengthen bones and relieve fatigue.
Special Reminder
Pine nuts spoil easily, so when buying, avoid the shelled ones. The best way to store them is in the refrigerator. When selecting pine nuts, be sure to choose large, oval, or even square ones to ensure a great taste.
Pine Nut Cookies
Pistachio butter cookies
Pine cookies
Red sugar
Fresh naked cake