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Experts interviewed by

: Rui Lili, PhD, Department of food and nutrition, Academy of Military Medical Sciences. Generally speaking, nuts include tree nuts (such as walnuts, almonds, etc.) and plant seeds (such as peanut, sunflower seed, black sesame, etc.). With so many varieties of nuts, does each have its own advantages? In this issue, according to the relevant data in the Chinese food composition table, let’s take a look at the nutritional champion of nuts we often eat. Also, don’t eat more than one nut a day, or you’ll increase your risk of obesity.

> > the fat content of

walnut is as high as 58.8 g / 100 g, followed by pine nut, also as high as 58.5 g / 100 g. Unlike the fat in meat, walnuts and pine nuts are low in saturated fat and high in polyunsaturated fatty acids, mainly linoleic acid, which helps to control total cholesterol levels. Nuts containing more than half of the fat are hazelnuts, sunflower seeds, pine nuts, almonds, etc.

> > dietary fiber and VB2 champion almond

dietary fiber can help to control blood sugar and blood lipid, and help to clear the intestine and defecation. Almond (big almond) is the best source of almond, with the content of 18.5g/100g. Almond is also the best source of vitamin B2, its content is 1.82 mg / 100 g, which is much higher than other nuts. Vitamin B2 helps to transform food into energy, which is essential for competitive performance and strength training.

> > the champion of calcium and magnesium hazelnut

calcium is the main component of the body bone and teeth. Data show that the calcium content of fried hazelnut is as high as 815mg / 100g, which is more suitable for pregnant women, the elderly and growing children. In addition, the magnesium content of fried hazelnut is also in a leading position, as high as 502 mg / 100g. Studies have shown that adequate magnesium can reduce the incidence of diabetic complications.

> > protein champion pumpkin seeds

data show that the protein content of pumpkin seeds is as high as 36 g / 100 g, which is much higher than other nuts. For those who want to supplement plant protein, it is helpful to eat pumpkin seed. Although the quality of protein and amino acid is inferior to beans and meat, it is also a good dietary source for vegetarians. In addition, the nuts with high protein content are watermelon seed, hazelnut, almond, sunflower seed and so on.


> > VB1 and ve champion black sesame


studies have proved that vitamin B1 is closely related to the function of nervous system, the concentration of vitamin B1 in vivo is low, and the risk of depression is high. Vitamin E has strong antioxidant capacity and can prevent chronic diseases and premature aging. In nuts, black sesame is the best source of these two vitamins. It should be noted that the whole black sesame is not easy to digest. If it is ground into sesame paste or sesame powder, the digestion and absorption rate will be greatly improved. ▲

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