Nuts

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Nuts are an indispensable food for a healthy and rational diet. They contain many vitamins, minerals and trace elements that are vital to the body. Nuts are a food that largely compensates for the useful ingredients of meat, which makes them an integral part of the vegetarian menu. By definition, nuts are a dried fruit with one or more seeds and a very hard shell.

An ancient Celtic belief is that the spots on the back of the salmon appeared after the fish tasted the nuts of nine sacred trees. It has since been believed to bestow wisdom on anyone who tastes the hot broth of cooked fish. Since ancient times, people have believed that hazelnuts have magical powers that are able to prevent lightning, to protect the innocent from lessons and evil forces, from mice and snakes. The collection of these nuts began during the Neolithic, and archaeologists often find fossilized shells of these nuts during excavations in Europe and Asia.

Types of nuts

It needs to be clarified that some plant fruits popularized as nuts, including pistachios, Brazil nuts, macadamia nuts, cashews, do not meet this definition in biological terms. However, we will look at some of them because of their popularity as nuts.

Walnuts

Even the Romans learned about the taste and healing properties of walnuts. About 15 varieties of the so-called royal hazelnut are distributed in Southern Europe, East Asia and America, but in our country only the walnut tree grows. Walnuts were thought to have originated in Persia, but archeological excavations in France have found traces of these. nuts, which reach over 8000. As early as the 16th-17th centuries, eating walnuts was considered a means of clearing the mind, which brings many benefits to the brain and heart. Today, these claims have their scientific basis. Walnuts are a source of fat, vitamins A, C and D and tannin.

Almonds

The history of almonds can be traced back to the tomb of Tutankhamun. Almonds are thought to come from southwest Asia, and the cultivated form of the plant can ripen in northern latitudes (British Isles). These nuts come from a tree growing to a height of between 4 and 9 m, with white or pale pink flowers. Evidence for the existence of almonds comes from the early Bronze Age in the Middle East. Almonds are rich in vitamin E, and nuts contain oil and emulsion, which makes them widely exploited in the cosmetics industry. Almonds are mentioned in the Bible.

Peanuts

Peanuts are from the legume family and are related to lentils and peas. These nuts are among the monkeys' favorites and come from the lands of South America, between Brazil and Peru. Peanut is a herbaceous plant with underground fruits. Once its flowers wither, they bend to the ground and are inserted into pits. The fruits can grow only in the dark, to a depth of 15 cm. Peanuts are very rich in protein and have a large amount of antioxidants.

Chickpeas

This kind nuts is also known in our country as chickpeas. It originates from the region of Asia Minor and especially in the vicinity of the biblical ancient city of Jericho. Chickpeas were cultivated about 5,000 years ago in the Mediterranean, enjoying wide popularity among the Greeks, Romans and Egyptians. Today chickpeas are grown and exported mainly from India, Pakistan, Turkey, Australia, Iran and others. Desi and Kabul are the two main types of these nuts. Chickpeas have a low glycemic index, contain a lot of vitamin B9 and the minerals iron, magnesium, phosphorus and zinc, molybdenum, manganese and copper.

Sunflower seeds

Sunflower seeds are very popular in our country. They are the fruits of beautiful sunflowers, which contain valuable and easily digestible proteins and fats, as well as fat-soluble vitamins A, E and F. This makes sunflower very useful for the eyes and blood vessels. These nuts contain zinc and magnesium, which are good for the heart and nervous system.

Pumpkin seeds

Pumpkin seeds are one of the most useful nuts. Today, the main exporters of pumpkin seeds are the United States, Mexico, India and China. Compared to other nuts, pumpkin seeds are low in calories and are recommended for overweight people and diabetics. Pumpkin seeds help digestion and prevent heart disease. Pumpkin seeds are nuts with a bouquet of minerals and vitamins that are beneficial for the circulatory, digestive, reproductive, musculoskeletal system and promote good vision.

Porridge

Cashew is a heat-loving tree that originates from the Amazon Basin. South Americans give it many names, one of which is acacia (yellow fruit). India is another major producer of cashews and that is why these nuts are often called cashew nuts. There is oil in the shell around its seed, which is used to make ink for seals on fabrics, which is why it is also called ink nuts. Cashews were distributed in the 16th century after Portuguese sailors set foot in the lands of present-day Brazil. The largest producers of these nuts today are India, Vietnam and Brazil. Together, these countries account for more than 90% of world cashew exports. Some of the best species come from the South Indian city of Kolam, where 4,000 tons are produced annually. Cashews are a very good source of copper, magnesium and phosphorus.

Pistachios

Pistachio is a cold-resistant tree, but its fruits ripen only in hot weather. He is a close relative of cashews. It originally came from Western Asia and Asia Minor, and stretched from Syria to the Caucasus and Afghanistan. These nuts were popular among the ancient Greeks, who consumed it with pleasure and called it a magic nut. Pistachio is distributed in Italy from Syria, and from there to other Mediterranean countries. In the United States, the tree of these nuts first appeared in 1854. The largest producers of pistachios are Turkey, Iran, Syria, India, Greece, Pakistan.

Chestnuts

The chestnut tree grows in areas with warm and temperate climates, and is believed to be native to Asia Minor. Legend has it that in 401-399 BC, the Greek army survived the retreat from Asia Minor because it consumed chestnuts. Chestnuts are useful for active athletes. They are low in fat, high in vitamin C, phosphorus, potassium and more. Chestnuts contain twice as much starch as potatoes, making them one of the most important food crops in Japan, China and southern Europe.

Hazelnuts

The hazelnut is a shrub, reaching 3 to 8 m in height, and sometimes even 15 m. It is difficult to trace when hazelnuts were first used, but fossils of them have been found during archeological excavations in Asia and Europe. Hazelnuts are high in protein and vitamin E and low in fat compared to others nuts. Their use is popular in cooking, and this type of nuts are a good friend of chocolate. In ancient times, our ancestors believed that hazelnuts have magical powers - they can prevent lightning and protect against lessons.

Pine nuts

They come from Lebanon. They are difficult to cultivate, small, cream-colored fruits and are obtained from the cones of different types of pine trees. They look a lot like swollen rice grains. They are widely used in Spanish and Arabic cuisine.

Apricot nuts

Raw apricot kernels have many health benefits. Due to the well-balanced amino acid composition of apricot proteins nuts are of high biological value. Fats are also valuable because they contain essential unsaturated fatty acids. Apricot kernels contain minerals such as potassium and magnesium, phosphorus, iron, vitamins A, E, B1, B2, niacin, phytosterols, dietary fiber and more. Apricots nuts are used for people with hyperlipoproteinemia, atherosclerosis and ischemic heart disease, vegetarian diets, anemia, debilitating illness, after surgery, trauma, burns, in the recovery period.

Composition of nuts

The composition of the nuts varies depending on the selection species, cultivation conditions and climatic conditions. Nuts are rich sources of important nutrients, including protein, and have a very high fat content (47 - 64%). Nuts are an important source of large amounts of easily digestible essential substances - polyunsaturated fatty acids (PUFA), phospholipids and vitamin E. 65 g nuts supply the body with as much protein as 30 grams of lean meat. Nuts also contain significant amounts of vitamins such as folic acid, niacin (vitamin PP), vitamin B6 and E, as well as many minerals - magnesium, copper, zinc, selenium, phosphorus and potassium.

Nuts do not contain cholesterol. They are rich in fat, but most (about 85%) of the fatty acids they contain are unsaturated. Eating only 50 grams of nuts a day, a person supplies his body with about 13.5 g of protein, 8 g of carbohydrates 205 mg of phosphorus, 90 mg of magnesium, 370 mg of potassium. They have a high content of biologically valuable lipids, which makes some nuts sources for the production of vegetable fats. Only chestnuts are low in fat - about 2%. Nuts contain essential omega-6 and omega-3 fatty acids.

Benefits of nuts

To get the most out of nuts, you need to eat them raw. Heat has a treatment that kills a huge amount of vitamins and minerals. The main qualities of raw nuts are their role as suppliers of protein in the body, as antioxidants against stress and stimulating the immune system. With their help, calcium is absorbed more efficiently in the body. Another valuable component in nuts is folic acid, which is needed for cell division and the formation of red blood cells.

Regular consumption of different types of nuts reduces the likelihood that fat consumed with other foods will accumulate on the walls of the arteries. It has been found that people who consume 100 g of nuts per week have a 30% lower incidence of anemia, goiter, varicose veins and enlarged prostate. They are less likely to suffer from cardiovascular problems and have a stronger bone system and tooth enamel than those who rarely or never eat nuts. Nuts are widely used in Eastern folk medicine. Due to their high caloric content, they are an invaluable helper in compiling diets for weight gain, recovery from serious illness or prolonged physical labor.

Their rejuvenating effect is well known, thanks to the substances with antioxidant action - vitamin E, selenium, flavonoids, unsaturated fatty acids, which neutralize free radicals, which have a destructive effect on the body. Nuts reduce the level of "bad cholesterol" in the body, which increases the risk of cardiovascular disease and maintain the level of "good cholesterol".

At the same time, by neutralizing free radicals that cause diseases such as atherosclerosis, cataracts, varicose veins, Parkinson's disease, Alzheimer's disease, stroke, bronchial asthma, diabetes, depression, many cancers, nuts are a prophylactic.

Walnut has been proven to improve mental performance, strengthen the heart, help with stomach and liver problems. Recommended for nursing mothers and young children. Sunflower seeds are especially useful for all endocrine glands, mucous membranes, blood vessels and eyes. Chickpeas are second only to soybeans in the legume family and are good for vegetarians.

Peanuts are rich in folic acid and have a high content of dietary fiber, which gives a feeling of satiety, which is why they are recommended as a component of diets for weight loss. Consumption of peanuts lowers cholesterol, reduces the risk of cardiovascular disease, improves memory. In diabetics, they are an appropriate regulator of insulin and blood sugar levels.

Almonds are an important addition to the menu of nursing mothers and pregnant women. They have a high content of calcium, which makes them an ideal helper for the growth of young children. Our folk medicine, these nuts are recommended for problems with the gastrointestinal tract. They are useful for people suffering from heartburn.

Chestnuts are a food rich in starch. They have a mild burning effect that has been known in folk medicine for a long time as a remedy for diarrhea. Chestnuts are nuts that strengthen the walls of venous vessels, which makes them an extremely good remedy for heavy menstruation and varicose veins. Baths with water in which the chestnuts are cooked (unpeeled) treat hemorrhoids.

Hazelnuts, with their high content of vitamin B, iron and calcium, are recommended after severe infectious diseases. The high content of iodine serves to prevent endemic goiter. According to our folk medicine, these nuts are ideal for treating joint pain. Pumpkin is especially useful for exhaustion after heavy exercise, heart disease, liver disease, jaundice and vomiting.

Folk medicine recommends these nuts to patients with anemia, and in them the daily consumption of chestnuts in early autumn is more than recommended. Paws of ground chestnuts relieve rheumatic pain, while boiled or roasted chestnuts have a pronounced antidiarrheal effect due to the high content of tannin and pectin in them.

Harm from nuts

Peanuts, as well as some other types of nuts, can cause allergies, which can lead to allergic shock, and hence to side effects. Chickpeas can also cause allergic reactions. It has a high level of purines. These are natural compounds characteristic of plants and animals and humans. Their increased intake is associated with the production of uric acid, which in turn is associated with the appearance of gout and the deposition of kidney stones. For this reason, people suffering from gout or kidney problems are better off avoiding systemic consumption of chickpeas.

Nuts are high in fat, and it is not good to overdo it. They saturate quickly and in case of excessive consumption can lead to stomach discomfort. Lovers of bitter apricot kernels should limit their consumption to no more than 2-3 bitter apricot kernels at a time - only if they do not suffer from gastrointestinal problems. This type of nuts are not recommended for people who follow diets for weight loss.