Nutritional value of chestnuts

Chestnuts are favorite snacks for many people, but chestnuts have many other amazing health benefits that you may not know.

Nutritional composition of chestnuts

Since ancient times, people have used chestnuts to process food and medicine because chestnuts have high nutritional content, good for health.

Of all nuts only chestnuts contain vitamin C. Dry chestnuts contain high levels of vitamins from 15.1 to 61.3 mg / 28.35g. The cooked, steamed chestnuts contain about 9.5-26.7 mg of vitamins.

That’s not to mention in the chestnut also contains B vitamins like folacin. All contain significant trace minerals including calcium, iron, magnesium, phosphorus, man-liver, copper, selenium, zinc. It is also an exceptionally abundant source of potassium at 119 mg-715mg in 100g.

The composition of chestnuts contains many antioxidants. Chestnuts are rich in linoleic acid, a type of fatty acid belonging to the Omega-3 family. Unlike other nuts, the oil content of chestnuts is not high. The fat content of chestnuts is also less than other nuts. In chestnuts, phytosterols are also contained. On the other hand, chestnuts are rich in starch so they can provide a lot of energy.

High fiber helps stabilize blood sugar

Chestnuts have a high fiber content (100 grams of chestnuts with up to 8.1 grams of fiber). Fiber in chestnuts includes both soluble and insoluble forms. Soluble fiber is absorbed in water, forming a gel-like form inside the intestine, which helps reduce cholesterol and stabilize blood sugar. Insoluble fiber makes it easy to have a bowel movement. This helps reduce the risk of constipation and intestinal complications such as intestinal mucositis.

People with stomach illness should avoid eating a lot of chestnuts because eating a lot of chestnuts will produce a lot of stomach acid, increase the burden on the stomach, people with severe will suffer from stomach bleeding, causing flatulence in the road Digestive, stomach, when severe will lead to constipation. Therefore, every day you should not eat more than 10 big chestnuts to avoid constipation.

Rich in carb helps stabilize energy

Chestnuts are fairly high carbohydrate grains (45 grams of carb in 100 grams of chestnuts). Carbs are essential for immediate and long-term regeneration and energy supply, while contributing to stabilizing nervous system function. Carbohydrates in chestnuts are synthetic carb, so they are slowly digested to help you feel full. However, if you are a “low-carb” person to avoid weight gain, you should not eat a lot of chestnuts.

Rich in vitamins to improve brain function, prevent cancer

Fat-soluble B vitamins present in chestnuts help produce red blood cells, break down proteins, convert starches and fats into energy. This process simultaneously promotes healthy skin and enhances brain function.

Chestnuts also contain lots of vitamin C (100 grams of chestnuts contain 43 grams of vitamin C). Vitamin C is essential for strong teeth, bones and blood vessels. Vitamin C is also considered an antioxidant that helps the body eliminate harmful free radicals. Thus, it can be said that chestnuts also work to prevent cancer caused by free radicals.

Rich in minerals helps reduce the risk of many diseases

In addition to popular vitamins, chestnuts also contain a variety of minerals that are useful for health and disease prevention. Chestnuts contain high levels of manganese. Melaleuca is one of the antioxidants capable of removing free radicals in the body and reducing the risk of cancer, heart disease. According to the Maryland Medical Center (USA), manganese also plays an important role in the aging process. A serving of nearly 100 grams of chestnuts contains just over 1 microgram of manganese but accounts for up to 50% of the recommended amount of manganese every day. Manganese also helps with tissue binding and coagulation.

The nuts are rich in folate, 100 grams of grain provide 62 mg of folate (accounting for 15.5% of the daily folate requirement.) Folate and folic acid are necessary for the formation of red blood cells, DNA synthesis. Adequate consumption of folate-rich foods during pregnancy also helps prevent neural tube defects in the fetus.

Copper is a trace mineral that enhances bone strength, blood cell formation and stabilizes nerve function, boosts the immune system. A trace mineral is only needed in a small amount of the body.

Contains lots of potassium, good for the heart

Every 518 grams of chestnut contains 100 grams of potassium. Potassium is a micronutrient that helps counteract hypertension of sodium, reducing heart rate and blood pressure. Thus, eating chestnuts daily will have a protective effect on the heart, preventing atherosclerosis and limiting the risk of hypertension.

Note when using chestnuts

Although chestnuts are useful, teens should not eat too much chestnuts at the same time. Eating enough, regularly daily will help promote the effect of chestnuts.

When eating nuts, teens also need to be careful not to eat nuts that show signs of malfunction. When peeling chestnuts if you see the color inside changes, you need to remove them immediately.

Before roasting or preparing food from your chestnuts, you should be careful to clean the chestnut or peel. When roasting teens should not roast chestnuts to the point of burning! Chestnut shells are quite hard so we need to boil them well before roasting. In order to preserve chestnuts, you should keep them in a cool, clean, termite room.

High quality nuts should eat every day

Scientific research proves that these products are an important part of a healthy diet.

Flaxseed: According to research, flaxseeds are good for health. Flax seeds contain natural hormones called phytoestrogens, which are effective against cancerous tumors, especially breast or prostate cancer. Fiber in linseed is good for the stomach and prevents inflammation. A tablespoon of flaxseed oil contains nearly 2 grams of omega-3 fat, which has a positive effect on the cardiovascular system.

Sesame Seeds: The composition of these seeds reduces blood pressure and helps prevent stroke, heart attack and kidney failure. The antioxidants in sesame seeds reduce the amount of cholesterol in the blood. High levels of sesame oil help improve the condition of the skin, hair and nails.

Pumpkin seeds: They contain large amounts of arginine, which helps dilate blood vessels and improve blood flow, preventing hypertension. These seeds are rich in calories and proteins are easily absorbed by the body and this helps stabilize blood sugar. High levels of vitamin A and vitamin E are responsible for the elasticity of the skin, which explains why pumpkin seeds are so popular in the cosmetics industry.

Almonds: Almonds stabilize lipids in the blood and lower the risk of heart disease in people with diabetes. Almonds are used as a snack or before meals to reduce the level of fat in the body. Because it is a substitute for animal protein, it gives you a sense of well-being and prevents you from eating too much.

Walnut: Walnuts are a lot of useful minerals. They reduce the risk of cardiovascular disease and coronary heart disease. They are effective in reducing the symptoms of age-related disorders. Walnuts also contain men’s protection against prostate cancer.

Sunflower seeds: Sunflower seeds contain proteins, sulfur is good for muscle and bone tissue. They are also rich in antioxidants, antibacterial and anti-inflammatory effects. Sunflower seeds are used to prevent bronchial and lung infections.

Pistachios: Compared to other nuts, pistachios contain less fat and calories, but they contain a lot of acids, potassium, and carotenoids – chemicals that have both antioxidant and anti-inflammatory effects. Pistachios used as a snack can help you control your weight and you will not feel hungry.

Cashew nuts contain a lot of iron needed to prevent anemia. They are also very helpful in controlling blood sugar levels for people with diabetes. Cashews also contain phosphorus and thiamine helps you dispel fatigue quickly. The anti-inflammatory effect of cashew nuts helps protect the body from the flu and helps the body build a stronger immune system.

Hazelnuts are rich in B vitamins that help keep bones and muscles healthy, and improve the immune system. Organic acids prevent the increase in cholesterol levels in the blood, preventing the development of cardiovascular disease.

Peanuts: This is one of the most common nuts in daily meals. Polyphenols in peanuts help protect the body’s cells from harmful free radicals. Linoleic acid lowers blood cholesterol levels and prevents sclerosis.

Brazil nuts: Thanks to its high fiber content and efficient colon cleansing, this grain improves digestion. Selenium helps to create cells responsible for the body’s immune system. Unsaturated fat in brazil nuts lowers blood sugar significantly, protecting the body against diabetes and atherosclerosis.

Pecan Piece: Because this grain has a lot of calories, it can give us a lot of energy. Vitamin E helps protect the body from negative effects of the environment and solar radiation. B vitamins improve the condition of the nails, skin and hair. Some other components of the grain help regulate testosterone levels and are good for the reproductive system.

Split seeds: These small particles can have a positive effect on the human body. Fatty acids such as omega 6 and omega 3, which are essential for cardiovascular activity, lower cholesterol levels. These seeds are good for women and B vitamins protect the body from skin diseases.

Do not forget that most nuts have lots of calories, so do not eat more than 30 grams a day.

Sachi Omega-3 rich foods

Sacha inchi is an international trade name, also known as Inca peanut, which is a seed of the scientific name Plukenetia Volubilis growing in the Peruvian highlands. In Vietnam it is called Sachi nuts. This seed has been grown and used as a nutritional food in South America for thousands of years, in recent years it has been officially marketed globally. Sachi’s seeds, though with higher nutritional content than other nutritious nuts, taste better than those of other nutritious nuts. Sachi seeds are not as sweet as cashew nuts, Macadamia nuts or At least Almond.

Whether you use Sachi or Sachi, it provides nutrients that help keep your body healthy. The health benefits of Sachi seeds are contained within the nutrients it contains. This grain is rich in amino acids, antioxidants such as gamma-tocopherol (a vitamin E), in addition to high fiber.

Sachi seeds and oil are excellent sources of omega-3 fatty acids

Omega-3 fatty acids are important for the biological functioning of the human body. They are classified as essential fatty acids, which means that these fatty acids are essential for human health, but our bodies can not produce them themselves. So, we have to get them from food to eat every day. This fat is usually found in tallow, vegetable oils are typically fish, beans, nuts. However, if you are vegetarian, a good source of vegetable fats will be more suitable. According to a study published in the journal Grasas y Aceites, sausage oil contains about 45% omega-3 fatty acids and 35% omega-6 fatty acids, many times as fat in salmon, and The equivalent of omega 3-6 in linseed.

Sachi seeds reduce bad cholesterol

In a pilot study from Peru, a team of researchers studied the effect of sachi oil on fatty tissues of patients with high cholesterol. The result was promising: using a sachet of oil for four months led to a reduction in total cholesterol and increased HDL (“good” cholesterol) levels. However, researchers have warned that randomized clinical trials are needed to assess the health and safety benefits of inchi sacha oil in people with high cholesterol levels before they can make definitive conclusions.

Sachi Oatmeal contains omega-3 fatty acids that promote overall cardiovascular health

Sachi seeds not only reduce bad cholesterol, but it can also be good for overall cardiovascular health thanks to the omega-3 fatty acids found in the seeds. ALA omega-3 found in nutraceuticals is potentially effective in preventing cardiovascular disease such as EPA and DHA.

Sachi Sources are essential amino acids for the body

Sachi is not only rich in omega-3 fatty acids, but also rich in amino acids. Amino acids are proteins that the human body needs to build, maintain and repair cells and tissues and to fight off infection. Some amino acids can not be synthesized by the body, and therefore you must take them from the food eaten daily. Known as essential amino acids, these compounds are abundant in many animal-based products; plant sources of protein often contain at least one essential amino acid, primarily from beans, nutritious seeds.

Sachi seeds and oil contain strong antioxidants

Antioxidants are important to your health, as they are thought to help control the aging process by fighting free radicals, unstable molecules at the center of many health problems. age related. Sachi seeds, as well as Sachi seed oil, have been shown to contain antioxidant compounds. Sachi oil contains gamma-tocopherol (1.257 g / kg), a vitamin E with a strong antioxidant properties, according to a study published in the Journal of Agricultural and Food Chemistry.