Introduction: Many people love eating nuts and know they are very nutritious. However, different nuts have different "superpowers." Do you know what the benefits of the nut you often eat are? 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 good, their nutritional value is top-notch, earning them the nickname "treasure trove of energy." A small handful of nuts a day keeps the doctor away!
1. Hazelnut
Have you only ever had hazelnut-flavored coffee? That's so outdated. Hazelnuts are a great match for baked goods, such as cakes and breads; adding some hazelnuts to chocolate sauce also makes it healthier.
Anti-aging Superpower
Research shows that hazelnuts can increase "good cholesterol" and lower "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! Although they are a bit bitter, they are truly effective!
2. Pistachio
Pistachios are good inside and out, with their bright green outer shell, a unique sweetness, and a wealth of nutrients.
Eye-protecting Superpower
Research shows that pistachios can reduce "bad cholesterol" in the body by 6% and maintain arterial health because they are rich in plant sterols and dietary fiber. Additionally, pistachios contain large amounts of lutein and zeaxanthin, two carotenoid antioxidants that can reduce the risk of age-related macular degeneration (AMD), a leading cause of blindness in people over 65 in China and the United States.
Special Reminder
Be sure to buy pistachios in their shells. Also, leftover pistachio shells can provide a visual cue; a pile of shells reminds people of exactly how much they have eaten, helping them feel full with a small amount of snacks.
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 macadamia nuts can reduce inflammation and oxidative stress in people with high cholesterol. Macadamia nuts have a higher content of monounsaturated fat than any other nut, which greatly 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 deep-frying.
4. Walnut
The nut the heart loves most, walnuts can match the anti-inflammatory and antioxidant capabilities 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 adding walnuts to the daily diet of mice with Alzheimer's significantly improved their memory, learning ability, and motor skills. 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, and be sure to store them in the refrigerator after three days at home. Because most nuts are high in fat, they can easily become rancid and spoil after shelling.
Walnut and Grain Porridge
5. Brazil Nut
Although not common, the rich aroma and crispy, crunchy texture of Brazil nuts make many people fall in love with them at first taste, and their health superpowers also make us healthier.
Cancer-fighting Superpower
Just one Brazil nut can meet the daily requirement for selenium, an element that is very useful for preventing breast and prostate cancer and is also an important nutrient for sperm production and development. Brazil nuts also have a great hangover-relieving and liver-protecting effect.
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.
6. Almond
Almonds are a favorite 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 can lead to more weight loss and a smaller waistline compared to eating carbohydrates, because almonds enhance 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. Additionally, 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 anti-aging.
Special Reminder
It's best to eat almonds with their skins on because the skin contains many types of antioxidants and rich dietary fiber.
7. Pecan
Although they are a bit of a hassle to eat, the health benefits of pecans are undeniable. Adding pecans to oatmeal or salad tastes great.
Heart-protecting Superpower
Pecans are a good source of protein, "good fats," and zinc. They can also increase "good cholesterol" and lower "bad cholesterol." In addition, pecans are also very beneficial for men's health, containing a steroid that can slow down diseases like prostate enlargement.
Special Reminder
Even when stored in the refrigerator, shelled pecans can easily absorb various odors, so be sure to store them in a dedicated food bag or an airtight container.
8. Cashew
These curved nuts come from the southern United States and other tropical regions, and they come in both sweet and salty varieties. They are a great match for quick stir-fries with curry or lean meat, and of course, they are delicious to eat on their own.
Antioxidant Superpower
Cashews contain essential vitamins and minerals our bodies need, and are also rich in iron, which helps all cells in the body absorb enough oxygen and zinc, thereby improving the body's immunity. The magnesium in cashews can enhance memory and intelligence.
Special Reminder
Although raw nuts are the healthiest, cooking cashews can greatly increase their antioxidant capacity.
Celery and Cashew
9. Pine Nut
Strictly speaking, pine nuts are not really nuts; they are just the seeds of pine trees. Adding pine nuts 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 can spoil easily, so when buying, avoid 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 good taste.
Although nuts are very nutritious, you must know how to choose them. Do not eat the following four types of nuts!
1. Moldy nuts have a cancer risk
Many nuts are easily infected by molds like Aspergillus flavus. The acute poisoning caused by aflatoxin mainly damages the liver and can induce liver cancer in animals, as well as stomach, kidney, rectal, and breast, ovarian, small intestine, and other cancers.
2. Burnt nuts can be carcinogenic
Nuts contain large amounts of fat, protein, and carbohydrates, and ordinary heating is not enough to destroy them. But when nuts are burnt, the temperature is already above 200°C, and at this point, these originally beneficial nutrients begin to partially convert into carcinogenic substances such as benzopyrene, heterocyclic amines, and acrylamide.
3. "Beauty-treated" nuts harm health
Some sunflower seed producers abuse industrial dyes and industrial paraffin in their production. Many non-edible dyes are highly carcinogenic. Some processors also use chemicals like bleach to "beautify" nuts and remove blemishes. This often leads to excessive residues of harmful chemicals in the kernel. Especially for split nuts like pistachios, harmful treatment agents are more likely to accumulate in the kernel. These "beauty" chemicals are very harmful to human health.
4. Heavily flavored nuts are prone to spoilage
Nuts on the market come in a variety of flavors; some people like salty, some like creamy, some like green tea, and some like five-spice. Generally speaking, the heavier the flavor, the more salt is often added.
In addition, many heavily flavored and aromatic nuts have added artificial flavors, saccharin, and other substances during processing; creamy-flavored nuts also add margarine, which is not good for the body. Furthermore, the heavier the flavor of a nut, the greater the possibility that it is spoiled, hiding behind its delicious taste.
10. Peanut
Strictly speaking, it's not a nut; peanuts belong to the legume family, but they get along very well with the nut family and don't mind being grouped with them. Adding peanuts to a salad 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 are also rich in resveratrol, which helps prevent cancer and has antioxidant properties. 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 the carcinogen aflatoxin, so be sure to eat them as soon as possible. Once they have an off smell, throw them away decisively.
Boiled Peanuts
Cook peanuts
Celery cashew
Homemade peanut butter