Ginkgo Nuts (Raw) – Nutritional Profile & Health Benefits
Ginkgo nuts, the seeds of the ancient ginkgo tree, have been used in traditional Asian medicine for centuries due to their believed health benefits. When consumed in moderation, raw ginkgo nuts offer a unique nutritional profile that provides a variety of vitamins and minerals essential to human health. Whether you’re adding them to a stir-fry, incorporating them into a soup, or simply roasting them as a snack, ginkgo nuts are a versatile ingredient that can enrich your culinary repertoire.
Nutritional Information (Per 100g of Raw Ginkgo Nuts)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 182 kcal |
| Protein | 4.32 g |
| Total Fat | 1.68 g |
| Saturated Fat | 0.319 g |
| Carbohydrates | 37.6 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 2.0 mg |
| Iron | 1.0 mg |
| Magnesium | 27.0 mg |
| Phosphorus | 124.0 mg |
| Potassium | 510.0 mg |
| Sodium | 7.0 mg |
| Zinc | 0.34 mg |
| Copper | 0.274 mcg |
| Manganese | 0.113 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 15.0 mg |
| Thiamin (Vitamin B1) | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.09 mg |
| Niacin (Vitamin B3) | 6.0 mg |
| Vitamin B6 | 0.328 mg |
| Folate | 54.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 28.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Ginkgo nuts, in their raw form, are generally safe for most people. However, it is important to note that overconsumption can lead to mild poisoning due to the presence of ginkgotoxin, which is reduced through proper cooking or roasting. For individuals who are sensitive to nuts or seeds, it is advised to consult with a healthcare provider before adding ginkgo nuts to the diet. Always consume in moderation and cook thoroughly before eating.
Dietary Preferences
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Carb: Yes (relatively high in carbs, but also high in fiber and low in sugar)
- Dairy-Free: Yes
- Nut-Free: Yes (though a potential allergen to some)
Health Benefits of Ginkgo Nuts
- Rich in Nutrients: Ginkgo nuts are a good source of protein, vitamins (especially Vitamin B6, niacin, and folate), and minerals like phosphorus, magnesium, and potassium, which support overall body function and health.
- Antioxidant Properties: The presence of Vitamin C and other antioxidants can help combat oxidative stress and protect the body from free radical damage, potentially improving skin health and reducing inflammation.
- Brain Health: Ginkgo nuts have been traditionally believed to support cognitive function, and their antioxidant properties may contribute to enhanced mental clarity and focus.
- Heart Health: Due to their high potassium content, ginkgo nuts can support healthy blood pressure levels and contribute to cardiovascular health.
- Immune System Support: The Vitamin C in ginkgo nuts plays a role in boosting the immune system, helping the body fight off infections and maintain overall health.
Tips and Advice for Cooking with Ginkgo Nuts
- Preparation: Ginkgo nuts should always be cooked or roasted before consumption to reduce the risks associated with raw ginkgo toxin. Simply roasting them can bring out their unique flavor and enhance their texture.
- Storage: Fresh ginkgo nuts can be stored in the refrigerator for up to a week. For longer storage, they should be dried or roasted and stored in an airtight container in a cool, dry place.
- Flavor Pairing: Ginkgo nuts have a subtle, slightly sweet flavor that pairs well with savory dishes such as stir-fries, soups, or rice. They can also be used in desserts or enjoyed as a snack after roasting with a pinch of salt.
Conclusion
Ginkgo nuts offer a fascinating blend of nutrients and potential health benefits that make them a valuable addition to a balanced diet. While their raw form requires careful handling to reduce the risks of toxicity, properly prepared ginkgo nuts are a delicious and nutritious ingredient to explore in your cooking. From their antioxidant-rich profile to their heart and brain health benefits, ginkgo nuts can provide a natural boost to your wellness while adding a unique flavor and texture to your meals.
