A quick guide to wise nut consumption

 

■Size is mini, and calories are high!

 

Nuts are generally rich in dietary fiber and antioxidants, which are beneficial for vascular diseases, skin health, and brain activity. However, because they are high in calories, individuals with conditions such as fatty liver, hyperlipidemia, or obesity, as well as those with nut allergies, should avoid consuming them. Especially for children, there is a risk of choking on whole nuts, which can cause injuries to the esophagus, so extra caution is necessary.

 

■ Similar yet different Nut!

 

▲Almond=

 

Almonds contain approximately 597 kcal per 100g, with about 1g per piece. Almonds are rich in vitamin E compared to other nuts, helping with skin beautification and prevention of heart disease. In particular, the powerful antioxidant effect of gamma-tocopherol, a type of vitamin E, aids in cancer prevention.

 

Since oxalates in almonds can cause stones, individuals with kidney or gallbladder diseases should avoid consuming them.

 

▲Walnut=

 

Walnuts contain approximately 6-7 grams per whole nut (unsplit walnut) and have 652 kcal per 100 grams. Compared to other nuts, walnuts are rich in omega-3 fatty acids. Omega-3s are abundant in alpha-linolenic acid, which helps promote blood circulation, prevent cardiovascular diseases, support brain development, and improve men's health.

 

However, eating a lot of walnuts can cause indigestion, abdominal pain, and diarrhea.

 

Pistachio

 

The darker and more vivid the green, the better the pistachio, which contains 586Kcal per 100g and less than 1g per nut. With the lowest calories per nut, it is called "Skinny Nut" and is considered a diet-friendly nut.

 

However, the fructan content in pistachios can cause indigestion or diarrhea, so it is important to adhere to the recommended intake. Additionally, since pistachios grow on the lacquer tree family, those with lacquer tree allergies should avoid them.

 

▲Cashew nut=

 

Cashews shaped like bananas contain 565Kcal per 100g and about 1.5g per piece. They have a higher protein content compared to other nuts and are rich in zeaxanthin, which is beneficial for eye health, including age-related macular degeneration.

 

However, cashew nuts also belong to the Anacardiaceae family, so they should be avoided if you have a lacquer tree allergy.

 

▲Sacha Inch=

 

Recently gaining popularity, chia seeds are also called 'Star Seed' because of their star-shaped appearance. They contain approximately 600 kcal per 100g, with each seed weighing about 1g. Chia seeds are rich in tryptophan. This ingredient helps produce the happiness hormone serotonin, and consuming it aids in emotional stability.

If you are taking antidepressant medication that can affect neurotransmitters, you should not consume it.

 

Brazil Nut=

 

Brazil nuts are among the largest nuts in size. They contain about 650Kcal per 100g, with each nut weighing approximately 3 to 5g. In particular, they are rich in selenium compared to other nuts, which is beneficial for cancer prevention and supports thyroid health.

 

However, consuming large amounts can lead to selenium poisoning, nausea, coughing, diarrhea, and other side effects. Since it is larger in size compared to other nuts, it is recommended to consume no more than two pieces per day.

 

Hyeok Ok Lee, head of the Nutrition Team at Gangdong Kyunghee University Hospital, said, "Processed nuts with added salt and sugar can lead to increased intake, so it is better to choose pure nuts and recommend consuming 20 to 30 grams per day."

 

He also added, "It's better to buy nuts with shells rather than peeled ones and to purchase in small quantities," and "When buying in bulk, it is advisable to store them in small sealed containers in the refrigerator or freezer to prevent spoilage and rancidity, which can produce toxins in the nuts."