Nuts are a common food we entertain guests, gifts to friends and relatives. The Year of the Pig is approaching, the Chinese New Year festivities are approaching, nuts may be more frequent food we eat. Nuts are high in nutritional value, but not more is not better. Nutrients in nuts Nuts are rich in protein, accounting for about 12-36%. Nuts are rich in minerals, vitamins, especially group B vitamins and vitamin E. The fat content of nuts is also high, containing a variety of unsaturated fatty acids, especially oil nuts. Classification of nuts Nuts are divided into starchy and greasy. Common starchy nuts are: chestnuts, lotus seeds, white fruit, gravy, etc., the starch content is often > 40%; common oil nuts are: walnuts, peanuts, sunflower seeds, pistachios, hazelnuts, almonds, pine nuts, etc., the fat content is often > 40%. The choice of nuts consumption of nuts is recommended to choose fresh, sanitary, original flavor, processing more salt, sugar or oil ratio is not conducive to health. As nuts are rich in fat and carbohydrates (starch), a large amount of consumption is easy to cause excess energy, especially the high proportion of fat, resulting in overweight, obesity, or cause other chronic diseases. Moderate consumption of nuts is beneficial to health, Chinese dietary guidelines recommend that each person consume 50-70 grams of nuts per week. Not suitable for the nut crowd Allergy to nuts; throat disease patients; young children are not suitable for whole nuts (can be mashed to eat); diarrhea patients; cirrhosis esophagogastric varices crowd.