What foods should you eat and avoid with Irritable Bowel Syndrome. How can low FODMAP nuts benefit IBS sufferers. Which dietary strategies can help manage IBS symptoms effectively.

Understanding Irritable Bowel Syndrome (IBS) and Its Dietary Challenges

Irritable Bowel Syndrome (IBS) affects approximately 10-15% of the population, causing a range of gastrointestinal symptoms that can significantly impact quality of life. The International Foundation for Gastrointestinal Disorders has designated April as IBS Awareness Month to shed light on this complex condition. For those living with IBS, understanding which foods to embrace and which to avoid is crucial for symptom management.

What is IBS and how does it affect digestion?

IBS is a functional gastrointestinal disorder characterized by recurrent abdominal pain, bloating, and changes in bowel habits. The exact cause remains unknown, but factors such as gut-brain axis dysfunction, altered gut microbiota, and food sensitivities play significant roles. Symptoms can vary widely among individuals, making personalized dietary approaches essential.

The Best Foods for Managing IBS Symptoms

Incorporating the right foods into your diet can help alleviate IBS symptoms and improve overall gut health. Here’s a list of IBS-friendly foods:

• Lean meats (easily digestible protein sources)
• Eggs (versatile and well-tolerated)
• Omega-3 rich fish (anti-inflammatory properties)
• Low-FODMAP fruits and vegetables
• Certain nuts and seeds
• Probiotic-rich yogurt

How do lean meats and eggs benefit IBS sufferers?

Lean meats and eggs are excellent protein sources for IBS patients. They are easily digestible and do not ferment in the gut, reducing gas production. Eggs, in particular, can be prepared in various ways to suit individual preferences and tolerances.

Why are omega-3 fatty acids important for IBS management?

Fish rich in omega-3 fatty acids, such as salmon, sardines, and mackerel, offer anti-inflammatory benefits that can help control IBS symptoms. These healthy fats may reduce intestinal inflammation and promote overall gut health.

Low-FODMAP Foods: A Key Strategy for IBS Relief

The low-FODMAP diet has gained significant attention in IBS management. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are types of carbohydrates that can trigger IBS symptoms in sensitive individuals.

Which fruits and vegetables are considered low-FODMAP?

Low-FODMAP fruits and vegetables that are generally well-tolerated by IBS sufferers include:

• Vegetables: Broccoli, carrots, eggplant, green beans, sweet potato, cabbage
• Fruits: Avocado, banana, blueberries, grapes, pineapple, strawberry

These options provide essential nutrients and fiber while minimizing the risk of triggering IBS symptoms.

The Role of Nuts and Seeds in an IBS-Friendly Diet

Nuts and seeds can be valuable additions to an IBS-friendly diet, offering protein, healthy fats, and fiber. However, portion control is crucial, as overconsumption may lead to symptoms in some individuals.

Which nuts are considered low-FODMAP?

Low-FODMAP nuts that can be enjoyed in moderation include:

• Walnuts
• Pine nuts
• Brazil nuts
• Pecans
• Macadamia nuts

It’s important to note that serving sizes matter. For example, almonds and hazelnuts are low-FODMAP in small quantities (10 or fewer) but become high-FODMAP in larger amounts.

How can seeds benefit those with IBS?

Certain seeds can be particularly beneficial for IBS management:

• Chia seeds and flaxseeds: Especially helpful for constipation-predominant IBS
• Pumpkin seeds and sunflower seeds: Generally well-tolerated and not known to trigger symptoms

These seeds provide essential nutrients and can help regulate bowel movements when incorporated into a balanced diet.

Foods to Avoid with IBS: Potential Triggers and Alternatives

While identifying beneficial foods is crucial, it’s equally important to recognize potential triggers that may exacerbate IBS symptoms. Here’s a list of foods that many IBS sufferers find problematic:

• Greasy, high-fat foods
• Spicy foods
• Wheat and gluten-containing products
• Artificial sweeteners
• Dairy products (for those with lactose intolerance)
• High-FODMAP fruits and vegetables
• Caffeine

Why are greasy and spicy foods problematic for IBS?

Greasy, high-fat foods like pizzas, sausages, and creamy gravies can intensify intestinal contractions, potentially triggering IBS symptoms. Spicy foods, particularly those containing chili peppers, may cause abdominal pain in sensitive individuals. Opting for lean, grilled meats and using herbs for flavor instead of spices can be helpful alternatives.

How do artificial sweeteners and dairy products affect IBS?

Artificial sweeteners, commonly found in sugar-free or diet foods, are often poorly tolerated by people with IBS, causing bloating and gas. Dairy products can be problematic for those with lactose intolerance, which is common among IBS sufferers. Lactose-free alternatives or plant-based milk options may be better tolerated.

The FODMAP Connection: High-FODMAP Foods to Watch Out For

High-FODMAP foods can be particularly troublesome for IBS patients. These include:

• Fruits: Apples, blackberries, cherries, mango, peaches, plums, watermelon, pomegranates
• Vegetables: Beets, cauliflower, leeks, mushrooms, onions, peas
• Legumes: Most beans, lentils, and chickpeas
• Dairy: Milk, soft cheeses, ice cream
• Wheat-based products: Bread, pasta, cereals

Can eliminating high-FODMAP foods completely resolve IBS symptoms?

While eliminating high-FODMAP foods can significantly improve symptoms for many IBS sufferers, it’s not a one-size-fits-all solution. The low-FODMAP diet is typically implemented in phases, with a strict elimination period followed by gradual reintroduction to identify personal triggers. Working with a registered dietitian can help ensure nutritional adequacy and proper implementation of the diet.

Probiotics and Gut Health: The Yogurt Connection

Probiotics, or beneficial bacteria, play a crucial role in maintaining gut health and may help alleviate IBS symptoms. Yogurt is a well-known source of probiotics that many IBS sufferers find beneficial.

How do probiotics in yogurt help manage IBS symptoms?

Probiotics in yogurt can help balance the gut microbiome, potentially reducing inflammation and improving digestive function. They may also help alleviate symptoms such as bloating, gas, and altered bowel habits. However, it’s important to choose plain, unsweetened yogurt and be mindful of lactose content if you’re sensitive to dairy.

Crafting an IBS-Friendly Meal Plan: Practical Tips and Strategies

Managing IBS through diet requires a thoughtful, personalized approach. Here are some practical tips for creating an IBS-friendly meal plan:

1. Keep a food diary to identify personal triggers
2. Introduce new foods gradually to monitor their effects
3. Focus on balanced meals with a variety of nutrients
4. Practice portion control, especially with high-fat or high-fiber foods
5. Stay hydrated with water and herbal teas
6. Consider timing of meals and snacks to manage symptoms
7. Experiment with different cooking methods (e.g., steaming instead of frying)

How can meal planning help manage IBS symptoms?

Meal planning allows for better control over ingredients and portion sizes, reducing the likelihood of consuming trigger foods. It can also help ensure a balanced intake of nutrients, which is crucial for overall health and symptom management. Planning meals in advance can reduce stress around food choices, which is beneficial as stress itself can exacerbate IBS symptoms.

Living with IBS requires patience and a willingness to experiment with different dietary approaches. While the foods discussed in this article provide a general guide, individual responses can vary greatly. It’s crucial to work with healthcare professionals, including gastroenterologists and registered dietitians, to develop a personalized management plan that addresses your specific needs and symptoms.

Remember, dietary management is just one aspect of IBS care. Stress reduction techniques, regular exercise, and in some cases, medication may also play important roles in managing the condition. By taking a holistic approach and staying informed about the latest research and recommendations, many people with IBS can significantly improve their quality of life and find relief from troublesome symptoms.

As research in the field of gastroenterology and nutrition continues to evolve, new insights into IBS management are constantly emerging. Staying connected with support groups and reputable health organizations can provide valuable resources and up-to-date information to help you navigate life with IBS more effectively.

The Best And Worst Foods For Irritable Bowel Syndrome-IBS The Best And Worst Foods For Irritable Bowel Syndrome-IBS

The month of April has been designated as IBS Awareness Month by the International Foundation for Gastrointestinal Disorders to help focus attention on irritable bowel disease – a condition that affects about 10-15% of the population causing GI symptoms such as stomach pain, cramping, bloating, constipation or diarrhea. Many people are unsure how to manage their condition due to the inconsistent nature of symptoms. Here are some suggestions regarding the best and worst foods for irritable bowel disease:

The best foods for IBS:

• Lean meats: They contain protein that is easily digestible and not fermented by gut bacteria, which means less gas production.
• Eggs: They are a safe choice of people with IBS as they can be easily digested by most people and can be eaten hard or soft boiled, scrambled, poached, or as an omelet.
• Fish containing omega-3 fatty acids: Salmon, sardines, and mackerel are good examples of omega-3 containing fish. They have anti-inflammatory properties that help control IBS symptoms.
• Low-FODMAP fruits and vegetables: FODMAPs are carbohydrates that trigger IBS Examples of low-FODMAP foods include broccoli, carrots, eggplant, green beans, sweet potato, cabbage, avocado, banana, blueberries, grapes, pineapple, and strawberry.
• Low-FODMAP Nuts: They are a good source of fiber, protein, and good fat. Good examples of nuts that can be enjoyed by the handful include walnuts, pine nuts, Brazil nuts, and pecan.
• Low-FODMAP Seeds: Chia seeds and flaxseeds offer the best benefits for those who have constipation-predominant IBS. Pumpkin and sunflower seeds are other good examples of seeds that are not known as trigger symptoms.
• Yogurt: It contains probiotics which are good bacteria that improve gut health and reduce IBS symptoms.

The worst foods for IBS:

• Greasy foods: Foods high in fat content such as pizzas, sausages, French fries, creamy gravy foods, and burgers can strengthen intestinal contractions triggering IBS.
• Spicy foods: Chili peppers which are present in most spicy foods may cause abdominal pain in people with IBS.
• Wheat: A protein called gluten present in wheat may be difficult to digest for some people and could trigger IBS symptoms.
• Artificial sweeteners: These food products present in most sugar-free or diet foods are poorly tolerated by people with IBS symptoms causing bloating and gas.
• Dairy products: Most people with IBS are also lactose intolerant and eating dairy products often triggers their symptoms.
• High-FODMAP fruits and vegetables: Apples, blackberries, cherries, mango, peaches, plums, watermelon, pomegranates, beets, cauliflower, leeks, mushroom, onions, and peas are examples of high-FODMAP fruits and vegetables that should be avoided.
• Coffee: Caffeine is a known trigger for some people. Try to eliminate it for a few days to see if symptoms improve.

It is important that you focus on eating balanced meals and do not stop eating whole categories of food altogether or you may end up with nutritional deficiencies. Try the food suggestions mentioned above to see what works best for you.

What Nuts are Low FODMAP?

Nuts are an excellent source of healthy fats, antioxidants, vitamins, and fibre (1). There are plenty of low FODMAP nuts to choose from while on the low FODMAP diet and they make a great energy-boosting snack!

If you struggle with low FODMAP nuts, and it’s not due to an allergy, then it might be because nuts contain high levels of insoluble fibre, which can make IBS symptoms worse (2 3 4).

This article will explain which nuts are safe for the low FODMAP diet and which nuts are not. Just before you go nuts about nuts just remember that as always serving sizes are important!

(Table compiled from Monash University App, 2014)

Low FODMAP Nuts 

Brazil nuts are known for their high levels of selenium and just two to three nuts per day can provide you with 100% of your daily selenium needs (1). The safe serving size for brazil nuts is 10 nuts (6).

Chestnuts are high in vitamin C, as well as minerals, such as potassium, copper and magnesium, amino acids and antioxidants (7). Fire roasted chestnuts make the perfect autumn treat. Safe low FODMAP serving size is 20 chestnuts (8). However, serving sizes with 25 or more chestnuts contain moderate levels of oligosaccharides (GOS) and should be limited (8).

Macadamia nuts contain higher levels of monosaturated fats, like those found in olive oil, compared with other tree nuts (9 10). This means they may be able to help reduce cholesterol when combined with a healthy diet (9 10). These nuts are also higher in fat and calories than other nuts so watch your portion control (9 11). The safe low FODMAP serving size for macadamia nuts is 20 nuts (5).

Peanuts are not tree nuts but belong to the legume family (12). Nutritionally they are very similar to other tree nuts (12). Peanuts are high in folate and a good option for people on a budget, as they cost less than tree nuts and can offer the same heart protection benefits (12). The safe low FODMAP serving size for peanuts is 32 nuts (5).

Pecans are a good source of thiamine, magnesium, and phosphorous, making them a rich source of vitamins and minerals (13). The safe low FODMAP serving size is 10 pecan halves (5).

Nuts and seeds: what is important for confectioners-technologists to know

Nuts and seeds (usually oilseeds) have been the main raw materials in the confectionery industry for many decades. They are used as fillings and additives for chocolate and caramel, roasted and halvich masses, oriental sweets are prepared.

The key to such popularity, first of all, is the high content of fats and proteins, which means high nutritional value. In addition, nuts and seeds (seeds) have a pleasant taste. They are also versatile ingredients as they blend well with other confectionery ingredients.

Practical buyers and technologists also appreciate this raw material for the variety of forms and ways of working with it. Nuts and seeds can be used both raw and roasted (at 130-140 ° C), which helps to bring out the taste and aroma even more. In addition, they are good both in general and in pounded or crushed form – this is the answer to the question of what to do with nuts and seeds that could be damaged during transportation.

Let’s talk about the basic rules for working with this raw material in the confectionery industry.

Peanuts

The taste of raw peanuts, slightly bean (because peanuts themselves are botanically legumes) is not to everyone’s liking, so confectioners usually roast it. You can pre-soak it for 10 minutes in a 5% solution of table salt – the aroma and taste will become incomparably more pleasant. After roasting, by the way, the husk covering the nuts is easily removed.

Well, then the choice is up to the confectioner:

– grind, crush into grains – and add to chocolate, sweets, halva, etc. or sprinkle the finished product;

– grind into a paste – and make praline , urbach or peanut butter.

And raw chopped peanuts also find a worthy place in the confectioner’s kitchen: they are added as a filling or topping before baking.

Praline is a thick dark brown mass obtained by boiling nuts with sugar syrup and further grinding and grinding.

Oil-containing nuts and seeds are well suited for pralines: hazelnuts, almonds, apricot kernels, peanuts, walnuts, cashews, sesame seeds, sunflowers, etc.

Almond

Almonds are sweet and bitter. Bitter is not used separately, but sometimes it is added in a very small concentration to sweet almonds to enhance the flavor. Its content should not exceed 1% for the highest, 3% for the first and 5% for the second grade.

Standards do not require almonds to be freed from the inner golden brown shell before use. But if there is such a need, it is immersed in boiling water for several minutes. At the same time, it is important not to overexpose for too long – just enough until the moment when the skin begins to be removed when pressed with your fingers, otherwise the quality of the nuts may deteriorate. Then it is enough to wash the nuts and dry on a baking sheet at a temperature of 30-50 ° C. From 1.2 kg of almonds in the skin, 1 kg of peeled comes out, and to get 1 kg of roasted, you will need to take 1.053 kg of peeled and dried kernels.

Almonds (raw and roasted) are used to make the most expensive types of chocolate and sweets. An apricot kernel can act as a budget analogue, which tastes close to almonds, but is not as nutritious due to its lower fat content.

The petals of cut along the almond serve as a decoration for finished products, and the nut itself is also the main raw material for marzipan masses.

Marzipan is a homogeneous plastic mass of blanched ground almonds and powdered sugar or molasses, which is used as a base for bars, figures of various shapes and sizes, or as a filling for sweets and chocolate.

To reduce the cost of raw materials for marzipan, sometimes they choose apricot or peach kernels, specially processed to eliminate bitterness. Technologists call such a mass “Persipan” .

Hazelnut

This nut is considered one of the most valuable and most sought after in the confectionery business, including its wild form – hazel. They are very similar in appearance, taste, aroma and chemical composition. The only difference is that hazelnuts contain 63% fat, and hazel – 60%, which is also a very high figure.

Hazelnuts are used raw and roasted, whole, crushed and ground into a paste – in chocolate, bars, waffles, chocolates and caramel, oriental sweets and roasted .

Grillage – nut-sugar mass. There are two types:

– solid sugar solution with nuts added;

– soft – boiled fruit mass with nuts.

Sometimes honey or molasses, dried fruits, dried berries or candied fruits are added to the roasted masses, and seeds are used instead of nuts.

Walnut

This “capricious” nut is not very often used in the confectionery industry due to the fact that the fat contained in it goes rancid easily, especially after roasting and rubbing. But this does not in the least prevent using it in its raw form, especially in the preparation of oriental sweets – whole or crushed, very rarely pounded, because the shelf life of such confectionery is slightly less.

For this reason, the walnut is the most demanding on storage conditions. These should be clean, dry, well-ventilated rooms, free of foreign odors, with a temperature not exceeding 20 °C and relative air humidity not exceeding 70%.

Cashew

This nut, too, cannot be called a “regular” of confectionery because of its not the lowest price and certain difficulties in transportation and storage, largely due to its chemical composition. Cashews contain only about 5% water, so they are very fragile, but at least 50% fat, which requires careful storage conditions.

Before packing, cashews are kept in special humid chambers to reduce brittleness, and for long-term storage they are placed in tins, from which air is removed and then filled with carbon dioxide to prevent rancidity. The room should have good ventilation, temperature 5-6 °C and humidity not higher than 80%.

But all efforts are justified by the sweetish and very delicate taste of the nut, which is added to sweets of high price categories – as a filling for pastries and sweets, the basis for pralines and roasting, sprinkling finished products.

Pistachios

A beautiful light green color and a pleasant sweetish and slightly oily taste made pistachios the most prominent nut used to decorate confectionery (cakes, pastries, buns, desserts, etc.).

To completely remove the peel, it is enough, like almonds, to soak the pistachios in boiling water, but not for long, otherwise the color may deteriorate. And then you can use them whole, pounded and crushed, raw or fried (monitor the color!) – for fillings, additives, chocolate and caramel, puddings and sorbets.

Sunflower

In the confectionery industry, oilseed sunflower (fat 42-56%, achene length 7-13 mm) and mezheumok (fat 38-43%, achene length 11-15 mm) are most often used. In addition to fat, sunflower is in demand due to its high protein content – more than 20%. This makes it a very valuable raw material for halvah, sweets, wafers, caramel, grillage, gozinak, etc. – both as a whole and in a pounded form.

The primary requirement for sunflower seeds is exceptional quality, it should not have any foreign odors (musty, moldy, etc.). Taking into account the limited shelf life of sunflower, it is not always possible to withstand these conditions, therefore, a new type of raw material based on sunflower has recently become popular – food sunflower grits, which is obtained after grinding sunflower meal (the residue from seeds after oil extraction). Its value is in a very high protein content – about 40% and a significantly reduced fat – 6-7%.

Sesame

These seeds are loved by confectioners, because if all the necessary conditions are met (dry, clean, without pests), they retain their qualities and do not deteriorate for years.

Traditionally, halva and other oriental sweets are prepared from sesame, but more and more often it becomes a filling for caramel and chocolate and the basis for roasting.

Pumpkin

For the same purposes, although undeservedly rare, peeled pumpkin seeds are used – ground after drying and roasting, they are an excellent basis for halva, roasting and sweets, chocolate and caramel fillings. That is, almost all those products in which all traditionally contain nuts.

Mak

Single article
we had about poppy not so long ago, so we will not repeat ourselves, but we will share one confectionery trick.

Any poppy entering production must be washed from possible contaminants (for example, sand) – ordinary warm water is suitable for this. Then the poppy is poured into sugar syrup – the sand will settle to the bottom, and the seeds will float to the top. Then poppy seeds can be easily removed from the surface of the syrup, and the syrup itself can be filtered, boiled and used, for example, for making gingerbread or gingerbread.

Well, poppy, of course, in the filling for pies, rolls and rolls, sprinkling for them and other products, in oriental sweets, sweets and caramels – everything that fantasy tells.

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Dossier on nuts and seeds

October 27, 2009

nuts

air or steam, not boiled and not poured with various poisonous solutions. In other words, only unprocessed foods can benefit. If the nut has managed to avoid all these misfortunes, then it can be safely trusted to dissolve itself in your stomach.

And there is something to dissolve: nuts are a super-nutritious and healthy concentrate. A relatively small volume contains a lot of vitamins and microelements (2.5-3 times more than in fruits), excellently digestible protein and, of course, essential polyunsaturated fatty acids – linolenic (Omega 3) and linoleic (Omega 6), the main raw material for the production of all fats in the human body. Our health and well-being directly depends on the correct ratio of these acids.

Main functions of unsaturated fatty acids Omega-3 and Omega-6 :

• energy accumulation in cells;
• stabilization of body temperature;
• protection of the skin from drying out and peeling;
• tissue and organ cushion;
• reproduction of hormones necessary for cells, cellular biochemistry and proper metabolism;
• support of immunity and healthy cardiovascular system.

In breast milk, this ratio is 1:3 in favor of Omega 6, respectively, and we, the former suckers, need to stick to it. And according to research, the diet of the modern meat-eater has come down to a ratio of 1:30 in favor of Omega 6 due to the predominance of animal and refined vegetable fats. This excess is caused by the predominance of animal and refined vegetable fats, and in practice it is expressed by chronic diseases, inflammatory processes, overweight, allergic reactions, cardiovascular diseases, leads to a general slagging of the body and even cancer. It has been proven that people whose body has enough Omega 3 do not suffer from depression at all.

Why am I pushing all this? And to the fact that in nuts and seeds the ratio of these wonderful acids is ideal – it varies from 1:3 to 1:5 in favor of Omega 6. There is an opinion that in order to maintain the required level of Omega 3 in the body, it is enough to eat a lot of fatty fish or take fish oil. The latter is not just disgusting, fish oil does not contain linolenic acid itself, but only derivatives – eicosapentaenoic and docosahexaenoic acids. Our body absorbs them without a trace, like, for example, vitamin A, a derivative of beta-carotene. Beta-carotene itself can be stored for use as needed, but pure vitamin A is all absorbed, which is fraught with an overdose and funny changes in appearance. Similarly, fish oil is Omega 3 already processed by fish, and its use is limited by contraindications, for example, for diabetics due to its effect on blood clotting.

On the other hand, nuts contain exactly the “original” Omega 3, which our body can store in the bins, and it is safe even for babies.

Below are detailed descriptions of the types of nuts that can be easily found on our shelves, we have not forgotten about those that are found only in the far corners of our generous planet. In addition to the description itself, I also give some information about the storage and methods of eating nuts, as well as my personal impressions of communicating with these delicious treats.

Familiar nuts

Peanuts are never a nut at all, but a bean from the ground. Nevertheless, this bean is tasty, healthy and nutritious, you just need to know a few things about it.

Firstly, peanuts contain an incredible amount of useful substances, essential amino acids and polyunsaturated fats that reduce blood cholesterol. And all this wealth from peanuts the human body absorbs easily and naturally.

Secondly, there is a stereotype about the terrible allergenicity of peanuts. My two-year-old child, who was “poured” even from oatmeal, eats it in unlimited quantities and does not even try to pronounce the word “allergy”.

Thirdly, don’t be fooled by the natural appearance of the nuts in the shell – this does not guarantee their viability. In Moscow and Kyiv, raw peanuts are found already peeled from the outer shell, in red or brown thin skins.

Fourthly, peanuts often have such a nuisance as infection with toxic mold (aflatoxin), in which case you should immediately say goodbye to the nut – you don’t need it.

Fifth, the taste of peanuts is wonderfully transformed after soaking for several hours. Soak a lot at once – you will like it.

Sixth, it is best to store peanuts in their shells, always in a cool, dark place, in a linen bag. So he will live for six months, or even more.

Lastly, fine red (usually Uzbek) is the sweetest.

Walnut. This is a real representative of the walnut fraternity. In our open spaces (in Ukraine), it is most common. The miracle nut is extremely beneficial for the body – from increasing potency to improving brain function. Like peanuts, unprocessed walnuts are more likely to be shelled, and when stored in the shell, they are often subjected to heat treatment and disinfection to kill insects and prevent mold. Plus, it is also bleached for greater prettiness. Here grandmothers with raw walnuts are usually all right. And although there is not always a fruit inside, empty shells also weigh less, so this is not so important when buying.

Industry dries all nuts up to 8% – this is the optimal humidity for their storage. In general, always ask the seller about the life path of the nuts you have chosen.

The tastiest nut is just fallen from the tree – it is juicy and tasty. Dried nuts should not be soaked, because due to the bitter peel, which contains a large amount of iodine, this will worsen their taste. Walnuts do not germinate.

Walnuts can be stored in their shells in a cool and closed dark place for up to a year. It is better to dry the nuts personally collected or bought during the harvesting period, laying them out beautifully in a newspaper. Although the nut shell is dense, it allows oxygen to pass through the micropores, which is why the kernel dries out over time, goes rancid and drops out of the tasty treats team.

Acorns have long served as food, but mainly for animals and birds. In historical times, rich in oak forests, they were also given to domestic animals, especially pigs. And even earlier, the Druids carved amulets from acorns, because these are not nuts, but the seeds of oak – one of the most revered trees of all time. Among the ancient Greeks, the oak is dedicated to Zeus, and among the Germans – to Thor. One can only guess what acorns were for these crops 🙂

Nevertheless, it is possible to eat an acorn, but it is difficult. The pleasure of this is available only to gourmets or those lost in the forests. Our ancestors more than once saved themselves with acorns in famine years, however, they ate them ground into flour. The fact is that acorns contain a lot of bitter tannin, which is why they can be eaten only by thoroughly soaking the split seeds in several changes of water for two days. It is better to collect acorns at the end of September or after the first frosts. They will not be stored for a long time – they will dry out or become moldy.

For pine nuts we must say thank you not to the cedar, but to the Siberian cedar pine – it was the discoverers of Siberia who mistook it for the Lebanese cedar in the 15th century. These small seeds are a real storehouse of vitamins and various elements, including almost all essential amino acids.

In shelled nuts, as a rule, the germ is mechanically damaged, so that they are unlikely to germinate. Buy nuts in their natural “package” – so you can germinate them, and just peel and eat them. In addition, industrial shelling of nuts often involves temperatures that are incompatible with life. And the work of self-cleaning is justified at least by the fact that the protein of pine nuts is as close as possible in composition to human tissues, which is why it is absorbed by our grateful body by 99%. And this protein in nuts, by the way, is 12 times more than in chicken meat! So eat pine nuts faster – save the chickens! These nuts quickly deteriorate, and they need to be stored in a closed container in a cool place.

Raw cashew nuts are not sold because there is a very caustic substance called cardol between the shell and the shell of the nut, which will eat your fingers before you eat the nut. Therefore, cashews are always subjected to heat treatment until this charm evaporates. Thus, a raw cashew in our latitudes is not a friend even in the shell. American online stores sell organic raw cashews, but who knows what they are bathed in.

Coconuts grow on coconut palms, and palm trees grow on the coasts of tropical seas. Ripening, coconut fruits fall into the waves of the sea, and the hard waterproof shell of the nut allows them to reach the shore safe and sound even a thousand kilometers from their native palm tree and safely dig in there. Sea water and high humidity are essential conditions for growing coconuts.

The younger the nut, the more liquid it contains: at 5 months you can suck out about half a liter of coconut milk juice, very tasty fresh. It is green coconuts that are drunk from straws in American films. As it matures, the liquid turns into a juicy pulp, which is the coconut. Ripe, brown kernels of coconut fruits come to our market.

Many tropical islands in the Pacific Ocean live only on these miracle nuts – they chew coconuts, drink coconuts, sell coconuts – and feel great. After all, coconut is a tasty, nutritious and, of course, very healthy nut.

Coconut sprouts for about 4 months and, according to eyewitnesses, acquires a very refined taste. If you are already salivating and you can’t wait to taste this joy in an authentic setting, then Cuba and Jamaica bathe in coconuts. In both cases, you can experience not only gastronomic pleasures.

Coconut should not be stored for a long time, because over time it becomes hard, dries out and molds. Eyewitnesses helped out here too, suggesting that a couple of weeks without a refrigerator in our conditions – and coconut milk does not stand up, turns sour, emitting an appropriate smell. The same eyewitnesses kindly explained how to choose the right one and open a coconut in our store latitudes without sacrifice.

Almond is practically the stone of a peach, apricot or plum, its closest relatives from the Rosaceae family, only the fruits of the almond tree do not have juicy and sweet pulp. The inside of the stone is called the almond, which is most often found in three varieties: bitter , sweet and brittle .

Bitter almonds unfit for food alive or, rather, limited use – from fifty nuts another adult will depart into the world, and ten will be enough for a child. It must either be calcined, or fried, or limited to using it in perfumes and natural oils, which, by the way, perfectly moisturize the skin. Bitter almonds look almost indistinguishable from their safe counterparts, but you will recognize its taste immediately.

Sweet (with a regular shell and a sweet core) and fragile (with a very fragile and thin shell and a sweet core) almonds can be safely eaten raw, fortunately, they are sold in this form. Polished almonds are definitely dead, as they are blanched to get rid of the peel. If the almonds are from the US, then they are most likely from California, where all almonds have been heat treated since 2007. Buy Georgian or Uzbek almonds.

Almond is a powerful cleanser of the human body, it does a great job with the circulatory system, and with the kidneys, and with the liver, and American luminaries even found that this miracle nut reduces colon cancers at an early stage. Source.

In general, almonds are a must-eat — one handful can fill you up and at the same time satisfy your daily requirement of vitamin E, which is a powerful antioxidant. Moreover, it is the combination of pulp (vitamin E) and skin (polyphenols – natural antioxidants) that makes this miracle nut as useful as possible. And magnesium, folic acid and phosphorus make almonds indispensable in the diet of a future mother.

Soaking almonds for a day, you can get an improved taste and tender, juicy pulp, and sprouting – almonds with benefits increased many times over. It germinates in different ways, but non-germination is not yet a sign that the nut is dead. If, under wet gauze, it does not rot and does not exude an unpleasant odor, then the almonds are alive, just difficult to lift.

Store almonds in an airtight container in a cool, dark place. In a dry, dark refrigerator or cellar, natural almonds can last up to two years.

Nutmeg is the inside of the stone of an apricot-like fruit. In its ground form, it has long been used as a seasoning in various cuisines, especially in Indian cuisine. Whole raw it is eaten only by curious teenagers – 5-6 nuts cause a long and unpleasant drug intoxication.

Pecan is a close relative of walnut, only more tender and with a milder taste. If you manage to find it, it is best to immediately clean it and eat it – it is poorly stored without a shell, because it quickly goes rancid due to fat content. All pecans that are peeled and come from America are cooked, and others are even more difficult to find, although these nuts are grown in Europe, and in Central Asia, and in the Caucasus, and even in Australia.

Pistachio tree in the East is called the tree of life, and the nut itself is called magical. And not in vain – other trees could tell a lot, because they live up to 700 years. Pistachios, which, like almonds, are not nuts, but bones, have an invigorating and tonic effect on the body and are very nutritious. In addition, pistachios contain a large amount of vitamins, minerals and amino acids necessary for a person .

Wild pistachio resin contains so many essential oils that it was adopted by the church, and now it is known to us as frankincense.

As the fruit inside the nut matures, the shell opens and the kernel completely fills the space inside the shell. These are ripe unroasted pistachios, which finally appeared in Kyiv. Basically, pistachios are available that were opened mechanically – soaked in salt water and roasted. In such, of course, there is nothing alive, and there is nothing to store them.

And in the Moscow branch of the I-ME store, raw pistachios are available and are waiting for you, because ripe and dried pistachios can be stored for up to 4 years at a temperature of 0-18 degrees Celsius.

Hazelnut is the most natural nut, the cultivated version of the wild hazelnut or hazelnut . Hazelnut differs from its ancestor in a thinner skin, increased nutritional value and a more delicate taste. It was fed to Roman soldiers so that they would be strong and serve Caesar. In addition, it cleanses of toxins, and strengthens the cardiovascular system, and promotes mental activity – that’s how it helps me rhyme now 🙂

It began to be collected in the Neolithic era, and in the Middle Ages, hazelnut was considered an excellent protection against the evil eye, evil spirits, mice and snakes. There is as much protein in it as in a piece of meat, but it is much better absorbed from hazelnuts.

Hazelnuts are harvested and dried at a temperature not exceeding 38 degrees Celsius. Both peeled and in shell – these nuts are alive, and soaking has a very positive effect on taste and juiciness – it seems that the nut is only from a tree. But in order to germinate hazelnuts, the usual procedure will not be enough. As with acorns, this requires soil and a lot of time. But completely “naked” nuts, most likely, were bleached with sulfur dioxide, so buy either in the shell or in the peel and enjoy.

At room temperature, in a closed linen bag, hazelnuts lie completely for a year, and at a temperature of +5 to +10 degrees Celsius and in a shell – up to 4 years.

Unfamiliar nuts

In our area, it is almost impossible to meet the nuts presented below alive, so I did not describe them in detail. And if you try it, share your impressions in the comments.

Brazil Nut grows only in the wild in the Amazon and is considered one of the most delicious. Despite the name, the world’s largest exporter of Brazil nuts is Bolivia. Unfortunately, he has very little chance of getting to us alive. Firstly, its inner shell becomes very bitter during storage, so they are often calcined to remove it. Secondly, the European Union has imposed strict regulations on the import of Brazil nuts in their own shells, as they have been found to contain high levels of aflatoxins. The result of the situation with the import of nuts in the shell was the removal of the shell for its preliminary check for the presence of aflatoxins, if necessary, restrictions are imposed on the import of the consignment.

Walnut Philippine Canarium – little known yet – it is just beginning to be exported from the Philippines, but it promises both rich taste sensations and considerable benefits.

Chestnut is a familiar stranger in the world of nuts. It seems that the chestnut grows everywhere, and now, in the autumn, it is also lying around all over Kyiv, but somehow it doesn’t occur to eat it. Probably because everyone intuitively feels that this horse chestnut. Edible (sweet) chestnuts are eaten in France, England, Spain and other Italy. You can eat them raw, but it is difficult – a lot of starch and tannins. Basically, chestnuts are used in various kinds of boiled-steamed-baked-fried dishes. Sometimes they drink like coffee, snacking on candied chestnuts.

Another spicy nut – kola – is used for its special pharmacological properties. It was these nuts that were added earlier to all sorts of Pepsi with Coca-Cola. They have an exciting effect on people: attention increases, energy increases and mood rises, appetite is suppressed and sensitivity improves – in general, a real energy stimulant. In Africa, he is loved and honored for this, but this nut contains the carcinogen N-nitroso, which is associated with cancer of the throat and stomach in Nigeria, where this nut is very common. In general, the joy of communicating with this nut will obviously turn out to be incomplete.

Kukui, or candle tree nut, is most commonly found in the Hawaiian Islands, where the tree is considered sacred. The ancient Hawaiians didn’t do anything with these nuts: the national seasoning inamona, and decorations for the nobility, and oil were squeezed out, and even burned as a candle, which is why the tree got its second name.

Considered poisonous when raw.

Macadamia, or Australian nut, is the most expensive nut in the world, it is grown less than sturgeons carry black caviar, and only a hammer and macaws that feed on it can get this hard nut out of the shell. But it is the most nutritious and healthy nut in the world – 100 grams of 700 kcal and an incredible amount of all the substances our body needs. Getting raw macadamia is also problematic, since all industrially harvested nuts are dried in ovens at high temperatures. Raw nuts are found in small farms that grow organic food.

Just don’t give them to your dog – macadamia is poisonous to them.

Seeds are not nuts, but this does not prevent them from being tasty and healthy. The following species are common among us:

Sesame seeds, or sesame, In the East in general and in China in particular, they were considered food that strengthens the spirit and prolongs life. And there is something in this: small grains are rich in vitamins C and E, amino acids, minerals, including calcium and zinc. And the oldest mention of sesame is found in the Assyrian myth about the creation of the world, in which the gods drank wine from sesame on the eve of the day of their great work. In general, this culture turned out to be extremely multifunctional, especially sesame oil, thanks to which sesame gained such popularity. It is widely used in many cuisines of the world, in perfumery and skin care products, and is also a broad-spectrum therapeutic agent.

Black unpolished seeds are more useful than white polished ones – it is believed that they contain more solar energy, besides, they germinate much better. In addition to black, flirty seeds are presented in red, yellow and brown.

In a tightly closed container, in a dark place, the seeds can last up to six months – due to the high oil content, sesame seeds quickly deteriorate.

Flaxseeds are mainly used by us as a remedy. The seed is used in its original form, and the oil, and even the mucus obtained by soaking. Specific name of flax seed usitatissimum means “extremely useful”. And it really is: it is useful for diseases of the gastrointestinal and genitourinary systems. Flaxseed is also used as a means for losing weight, and for two reasons at once: once it enters the stomach, it swells and creates a feeling of satiety, and it is also the champion in the content of Omega 3 acid already familiar to us. Just one tablespoon of these seeds – and the daily norm linolenic acid in your pocket, or rather in the body. 🙂

When germinated, they form a mucus that is not to everyone’s taste. However, sprouted flax is a very healthy and quickly satiating dish.

Sunflower seeds are familiar to us since childhood. After long wanderings, it is enough to see an aunt with seeds – you immediately feel at home. But despite such popularity among the Slavs, the sunflower came to us from Mexico itself under the name “grass of the sun” or “Peruvian flower of the sun.” However, now the first place in terms of seed production is occupied by Russia, followed by Ukraine by a wide margin.

And all because seeds are a very useful and necessary product. All the fat contained in them consists of polyunsaturated fatty acids, the living components of which, together with vitamins, prevent the aging of the body. A protein contains almost all the essential amino acids. In addition, seeds are a means for the prevention of cardiovascular diseases, including atherosclerosis and heart attack, and is beneficial for diseases of the liver and biliary tract. However, all this happiness can only be obtained from dried seeds, as frying destroys 90% of all useful substances.

In industrial production, seeds are cleaned using special seed crushers. Seeds in the peel are more useful, because after cleaning the fats immediately begin to oxidize, in addition, the unpeeled ones germinate better. However, both of them germinate, and then their taste becomes divine, in my opinion, even better than that of seeds from only a plucked sunflower.

It is better to store sunflower seeds unpeeled, as usual, in a cool, dark place or in the refrigerator, but not in the freezer. “Dressed” seeds will last up to a year, and their naked counterparts – a couple of months.

Pumpkin seeds owe their origin first to the pumpkin, and then to North and South America, where pumpkins began to be cultivated 5,000 years ago. It is good that they successfully reproduced there, again thanks to the seeds, and in our time pumpkins are actively grown all over the world.

The most famous property of pumpkin seeds is their ability to fight helminths. However, their benefits do not end there – the high content of zinc makes the seeds especially valuable for men who need this element 6-8 times more than women. Zinc has a beneficial effect in diseases of the bladder in adults and children, and most importantly, pumpkin seeds as a medicine do not have any side effects.

Other micro- and macro-elements, as well as vitamins, the nature of pumpkin seeds also did not deprive, in addition, they promote digestion and improve the intestinal microflora. And, of course, they contain super-healthy unsaturated fats and proteins that are perfectly absorbed by our body.

When germinating, the seeds become bitter, but experienced comrades eliminate this problem by tearing off the germinated sprout, since it is in it that bitterness is contained. The seed itself, saturated with water, becomes tasty and juicy. It is better to germinate unpeeled seeds.

Pumpkin seeds should be stored in their skins in a cool, dark and dry place. The fat in peeled seeds oxidizes quickly, so even in a closed container and in the refrigerator, they will live no longer than a couple of months.

From all of the above, it follows that nuts and seeds are a real natural pantry of health.