Why You Should Include Oak nuts in Your Diet
Acorns – or oak nuts – are found in many
parts of the world. Yet, they aren’t exactly seen as edible. Maybe for
squirrels, yeah. But humans don’t really consume acorns, right? Well,
you might be surprised to know that these wild nuts were once a dietary
staple. Many ancient civilizations, such as the Assyrians and Greeks,
and more recently the Chinese and Native Americans used to consume
acorns as a delicacy. Unfortunately, over the last 500 years or so,
acorns have lost their popularity, primarily due to their bitter taste
and reputation of being "toxic."
However, acorns are highly nutritious and offer several wonderful
benefits that you might not be aware of. So, if you really wanted to and
know how to prepare them, you could technically consume them.
Intrigued? Find out more about the health benefits of acorns in this
article.
1. They are a good source of nutrients
Acorns are packed with plenty of essential
nutrients. These wild nuts are especially high in potassium, iron,
vitamins A and E, as well as protein, carbohydrates, fats, calcium, and
phosphorus.
Acorns are also a good source of
B-vitamins, particularly of B6 and B9, but they also have some vitamins
B1, B2, B3, and B5. All of these vitamins play a vital role in
metabolism and energy. Additionally, these nuts are low in calories and
contain healthy unsaturated fats.
A 1-ounce (28-gram) serving of acorns provides you with:
110 calories
6 grams of protein
24 grams of fat
0 grams of cholesterol
41 grams of carbohydrates
41 milligrams of calcium
1 milligram of iron
62 milligrams of magnesium
79 milligrams of phosphorus
539 milligrams of potassium.
2. Can improve gut health
Acorns are rich in fiber, which promotes a healthy gut microbiome.
Furthermore, oak nuts have also been used as an herbal remedy to treat
digestive issues, such as stomach pain, bloating, nausea, and diarrhea.
Research indicates that acorns may help people with indigestion. A study
of 23 adult participants with chronic indigestion showed that those
people who took 100 mg of acorn extract had comparatively less overall
stomach pain than those who took a cornstarch capsule.
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3. Stronger and healthier bones
As we mentioned above, acorns are a great source of potassium, calcium,
and phosphorus. All of these are important for bone health and can
prevent osteoporosis, a condition where bones become weak and brittle.
Studies have shown that dietary potassium may counterbalance acid load
and reduce calcium loss from the bone tissue. This can lead to a
beneficial effect on bone mineral density.
4. Good for the heart
Consuming acorns may be good for your
heart, as these nuts could potentially reduce the fat content in the
body. Oak nuts are an excellent source of monounsaturated fatty acids,
which, according to the American Heart Association, can help reduce LDL
or “bad” cholesterol levels in your blood, and therefore cut down your
risk of heart disease and stroke.
Plus, researchers have found that acorn oil
has more plant sterols than almonds, soybeans, and olive oil. Plant
sterols, known commonly as phytosterols, are an important group of
natural compounds that help lower the levels of bad cholesterol.
5. Helpful to people with diabetes
Oak nuts are beneficial for diabetes sufferers, as they can help regulate
blood sugar levels. The carbohydrates and fiber in acorns may help
prevent glucose spikes. Additionally, the high antioxidant content of
acorns and the presence of healthy natural compounds in them help in
lowering high blood glucose levels.
Thus, adding acorns to your diet may potentially be great for diabetes
management.
6. Has antiviral properties
Acorns can be useful in fighting antiviral diseases like herpes.
Research has shown that the vitamins, nutrients, and minerals in these
nuts, along with the considerable amounts of plant compounds, can
inhibit the symptoms of the herpes virus in vitro, but it's unknown if
those results are also applicable to topical use of acorn oil or the
consumption of acorns. The infection that this contagious virus causes
can lead to cold sores, but also painful sores and severe itching in the
groin and thighs. The infection is more common in women.
7. Good for the skin
Another little-known benefit of acorns is
that they have astringent properties that help protect the skin. For
this, the tannin-rich water extracted from the acorn seeds has to be
applied topically to the skin. Just boil the nuts for 15 minutes or soak
them overnight in cold water. Then, gently apply the liquid to the skin
to ease rashes, burns, and speed up the healing process of wounds and
cuts. Research suggests that these nuts can also be effectively used as a
natural anti-inflammatory agent.
8. Rich in antioxidants
Scientists have found that acorns contain more than 60 different
beneficial plant compounds, such as catechins, resveratrol, quercetin,
gallic acid, and more. These plant compounds act as powerful
antioxidants in our system and can help prevent the body from some types
of cell damage. Consuming foods that are rich in these antioxidants has
also been associated with a lower risk of diabetes, heart disease, and
even cancer.
How to eat acorns
The easiest way to incorporate acorns in
your daily life is through acorn oil, which can be used topically or
incorporated into salads and other foods.
Warning! Acorns cannot be eaten raw because they contain high amounts of
tannins – a group of bitter and astringent compounds that can cause
side effects such as stomach irritation, nausea, and vomiting when
consumed in large amounts.
However, you can get rid of the tannins by boiling the oak nuts in a pot
for 15-20 minutes. When the acorns are boiling, the water will turn
brown. Discard the brown water and boil the nuts again. Keep repeating
the process until water no longer turns brown.
Once the tannins have been leached out, the acorns are perfectly safe to
eat. Here are a few easy you can enjoy them:
* Roast them in the oven at 375°F (190°C) for 15–20 minutes and enjoy a
nutritious evening snack. Coat them with honey for added taste.
* You can also grind up dry oak nuts into flour and use them in bread or
pastries.
* Add acorns to your favorite stews just like you add potatoes or beans.
Their nutty and slightly sweet taste will give amazing depth to the
dish.
Acorns, as you might know, come from oak trees, which can be found
across North America. The best time to collect acorns is in the early
fall. That’s the time when they are just starting to turn from green to
brown. While they're not commonly sold in grocery stores, you can easily
order them online these days. These delicious and wholesome nuts will
certainly make for an exciting addition to your diet.
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