阿拉伯坚果——其健康益处和用途的综合指南

You might have seen arabs live a long and health life, but do you know that their key secret is their nutritious diet like using organic honey, arabic nuts, olives, etc. 

In today’s article, we are sharing and digging deep into the nutrional facts of arabic nuts. So, let’s get started.

Arabic Nuts: An Overview

阿拉伯坚果是一种流行且美味的中东零食，提供了其他美食无法比拟的独特味觉体验。 

These nuts traditionally include a variety of ingredients, such as cashews, pistachios, and hazelnuts, each offering its distinctive taste and texture. Often dry-roasted or seasoned to perfection, these nut mixtures capture the essence of the Middle East, merging exotic and savoury flavours into a delightful harmony.

The selection of Arabic nuts is also available with multiple preferences which may include the processing with other ingredients to boost the taste buds. Usually, they are marketed as salted or unsalted cashews, cheese-coated macadamia nuts, and seasoned chickpeas. 

Furthermore, these nuts can be enjoyed plain or combined with other seeds, like sunflower seeds, melon seeds, or even roasted corn kernels.

Arabic Nuts and Their Significance

Arabic nuts are a variety of nuts and seeds that are popular in Middle Eastern cuisine. These nuts are often used as flavourful additions to dishes, as well as nutritious snacks.

Some of the most common Arabic nuts you will come across are 开心果, almonds, walnuts， 和 松子.

开心果 

这些在阿拉伯世界特别受欢迎，通常以咸味或半咸味食用。它们也是多种产品的重要成分 中东菜肴. Besides being a tasty snack, 开心果 are high in protein and packed with essential minerals like magnesium, manganese, and phosphorus.

杏仁 

They are another well-loved nut in Arabic cuisine. They can be eaten raw, roasted, or used in various dishes for added crunch and flavour. 杏仁 provide a good source of healthy fats, protein, and vitamins, such as vitamin E and B vitamins.

核桃 

核桃 are commonly used in Middle Eastern dishes, providing great texture and a rich taste. They are an excellent source of omega-3 fatty acids, antioxidants, vitamins, and minerals, making them a nutritious addition to your diet.

松子 

这些是来自松树球果的小种子，但由于其风味特征和在烹饪食谱中的用途，通常被认为是坚果。 

The Origin of Arabic Nuts

History and Cultivation

The history of Arabic nuts can be traced back to their cultivation in the Mediterranean region. 杏仁, for example, first appeared as a domesticated nut in the Early Bronze Age (3000-2000 BC) in the Near East. 

这些营养丰富的坚果甚至在埃及图坦卡蒙的坟墓中也被发现过，其历史可以追溯到公元前 1325 年左右，可能是从黎凡特进口的。

另一方面， walnuts have historical references dating back to Persia in 7000 BC. They were initially found throughout southeastern Europe and extended to the Himalayas. 

Pistachio nuts also hold an important place in the history of Arabic nuts, with archaeological evidence pointing to their presence in the Middle East thousands of years ago.

文化意义

阿拉伯坚果不仅在烹饪界占有一席之地，而且在不同文明的文化习俗和传统中发挥着重要作用。 

In ancient Egypt, almonds were often included in the tombs of pharaohs, as they were considered a symbol of wealth and prosperity. Similarly, the Greeks and Romans believed that these nuts held divine properties, with Greek mythology depicting almonds as gifts from the gods.

Walnuts, too, carried a symbolic weight in ancient cultures. In ancient Roman literature, they represented fertility, while in other parts of the world, they stood for intelligence and wisdom due to their similarity in shape to the human brain.

纵观历史，阿拉伯坚果也因其药用特性而被使用。例如，它们已被用来治疗各种疾病，从消化问题到皮肤状况。 

它们的营养价值也使其成为健康饮食的重要组成部分，是蛋白质、健康脂肪和必需矿物质的丰富来源。

总而言之，阿拉伯坚果的历史背景展示了它们几千年前从地中海和中东地区出现的起源、栽培和文化意义。 

这些坚果不仅是重要的食物来源，而且在古代文明的传统、信仰和治疗实践中发挥着至关重要的作用。

阿拉伯坚果的类型

阿拉伯美食以其独特的风味和质地组合而闻名，其中一个重要元素就是坚果。您可以在中东菜肴中找到多种坚果，代表了该地区丰富的烹饪多样性。 

In this section, we’ll introduce you to four popular Arabic nuts: almonds, 开心果, walnuts, and hazelnuts.

杏仁

杏仁 are a versatile nut that can be found in a range of sweet and savoury dishes. 

在阿拉伯世界，杏仁经常被用来为菜肴增添细腻的松脆感和微妙的味道，例如 马阿穆尔 （夹有枣子、坚果或其他馅料的饼干）和 克纳菲 （由甜奶酪、糖浆和碎饼干制成的甜点）。 

杏仁也出现在传统的阿拉伯菜肴中，例如 卡布萨 （五香饭）和 曼萨夫 （羊肉配酸奶酱和米饭）。你会找到他们：

• 整个或切碎
• 烤或热烫
• 切成条或磨成糊状

Nutritional Values 

开心果

开心果 are a beloved nut in the Arab world. They feature prominently in both sweet and savoury dishes, offering a unique taste and vibrant green colour. 

This is one of the key ingredients of desserts like 巴卡拉 （一种用费洛和糖浆层制成的甜糕点）和 哈拉瓦 （一种浓稠的甜食）。在咸味方面，压碎的开心果有时被用作烤肉的涂层或添加到米饭中以增加风味。在烹饪中使用开心果时，您可能会遇到：

• 加盐或不加盐品种
• 带壳或不带壳版本
• 地面或整体选项

Nutritional Values 

核桃

核桃 are another nut that plays a significant role in Arab cuisine. They’re known for their rich and slightly bitter taste, which provides a nice contrast to sweet ingredients. 

您经常会在甜点中找到核桃，例如 马阿穆尔 和 穆贾达拉 （扁豆盘，上面撒上焦糖洋葱）。此外，它们还用于为咸味菜肴添加质感和风味，例如 法图什 （面包沙拉）和 基贝 （由干小麦、碎肉和香料制成的菜肴）。寻找核桃时，您可以选择：

• 切碎或整颗坚果
• 烤或生品种
• 核桃半块或块

Nutritional Values

榛子

榛子是阿拉伯美食中不太常见但用途广泛的坚果。它们经常出现在甜点中，尤其是那些含有巧克力成分的甜点，例如 巧克力慕斯 或者 松露. 

此外，榛子有时也用于咸味食谱，例如 伊菲蒂耶耶 （鸡肉配石榴糖蜜和榛子）。这种坚果因其浓郁的黄油味和松脆的质地而备受推崇，这为任何使用它们的菜肴增添了深度。在寻找榛子时，您可能会遇到：

• 整个或切碎的选项
• 生的或烤的品种
• 漂白或未漂白的坚果

请记住，这些坚果中的每一种都为餐桌带来了独特的东西，无论是提供质地对比、增强风味，还是只是为您的菜肴增添一点正宗的阿拉伯风味。 

Don’t be afraid to experiment and find your favourite ways to incorporate almonds, pistachios, walnuts, and hazelnuts into your culinary creations.

Nutritional Values

阿拉伯坚果的健康益处

Let’s Review the Health benefits of Arabic Nuts.

营养分析

阿拉伯坚果，也称为开心果，是维持整体健康的必需营养素的重要来源。 

它们富含不饱和脂肪酸，对心脏有益。这些坚果中发现的一些关键营养素包括：

• 纤维：帮助改善消化并保持肠道健康。
• 维生素E：作为强大的抗氧化剂，支持您的免疫系统和皮肤健康。
• 维生素K：有助于血液凝固和骨骼健康。
• 镁：对于肌肉功能、神经功能和保持稳定的心跳很重要。
• 铜：有助于能量产生并维持健康的血管、神经和免疫系统。
• 钾：帮助调节体液平衡和血压。
• 硒：在 DNA 产生、繁殖以及保护您的身体免受感染和损伤方面发挥作用。

医学研究

许多研究探索了食用阿拉伯坚果的潜在健康益处。以下是一些调查结果的摘要：

• 心脏健康：经常食用阿拉伯坚果可以改善胆固醇水平和血压，从而有助于降低患心脏病的风险。它们还可以减少炎症和氧化应激，这是导致心脏相关问题的关键因素。
• 2型糖尿病：研究表明，在饮食中加入阿拉伯坚果可能有助于维持健康的血糖水平并降低患 2 型糖尿病的风险。开心果中的高纤维和健康脂肪可以减缓消化，最终减少对血糖水平的影响。
• 体重管理：阿拉伯坚果可能有助于体重管理，因为其纤维和蛋白质含量高，有助于增加饱腹感。然而，重要的是要注意份量的大小，因为它们的热量很高。

虽然需要进一步的研究来证实这些健康益处，但将阿拉伯坚果作为均衡饮食的一部分可以成为改善整体健康的美味且营养的方式。

阿拉伯坚果的烹饪用途

阿拉伯坚果在中东美食中发挥着重要作用，以各种传统菜肴和现代食谱为特色。 

传统食谱

Arabic nuts, mainly pistachios, walnuts, 松子, and almonds, are commonly used in Middle Eastern dishes for their unique flavours and textures. Here are some examples of traditional recipes in which nuts play a crucial role:

• 嘘: This Lebanese mixed nut rice pilaf features ground beef spiced with cinnamon, salt, and pepper, combined with rice and chicken stock. Nuts like 松子 and almonds are added for a crunchy texture and distinct taste.
• 马穆尔: Mamoul is a popular Arabic shortbread dessert, typically filled with nuts like pistachio, walnuts, or almonds. A notable variation of this sweet treat is made with dates, which is especially popular during religious holidays.

现代烹饪中的应用

如今，阿拉伯坚果继续在当代美食中留下自己的印记，因为厨师们越来越多地在创新菜肴和融合食谱中使用它们：

• 坚果皮鱼或肉：在平底锅煎或烘烤之前，您可以在鱼或肉上涂上碎阿拉伯坚果、香草和香料的混合物，以增强菜肴的风味。
• 沙拉: Add an extra crunch to your salads by sprinkling a variety of chopped Arabic nuts. You can use walnuts, almonds, and 开心果.
• 素食和纯素菜肴：坚果在素食和纯素菜肴中提供了极好的蛋白质来源，例如坚果酱、素汉堡或坚果蔬菜。

将阿拉伯坚果融入您的烹饪中，可为您的菜肴带来令人兴奋的风味和质感。它们的多功能性可以在传统食谱和创意烹饪创作中产生有趣的应用。所以，继续在你的厨房里尝试这些美味的坚果吧。

阿拉伯坚果的贸易和市场

The trade market for Arabic nuts is quite strong, with the land favourable for production. This includes

主要生产商

在阿拉伯坚果市场，您会发现几家主要生产商在该行业占据主导地位。 

在这些国家中，沙特阿拉伯脱颖而出，2023 年收入为 $04 亿美元，预计年增长率为 3.56%（2023-2027 年复合年增长率）1。该地区的其他重要生产国包括阿拉伯联合酋长国²。

阿拉伯坚果是重要的农产品，在阿拉伯文化和美食中发挥着至关重要的作用。它们不仅可以单独食用，还可以用作各种菜肴的配料，尤其是在节日和庆祝场合。

全球进出口

全球坚果行业强劲，2022/2023 年期间全球坚果产量超过 530 万吨⁴。 

这些营养丰富、味道鲜美的食品的贸易也涉及中东以外的许多地区。

一些流行的阿拉伯坚果类型包括：

• 杏仁，是树坚果类别中产量最高的
• 开心果，中东人的最爱，可以在各种菜肴和小吃中找到
• 核桃一种多功能坚果，可用于咸味和甜味食谱

阿拉伯坚果可以在网上或当地的中东市场找到。 Hashem's Roastery & Market 等品牌提供一系列此类坚果，让世界各地的消费者都能买到。

总而言之，了解阿拉伯坚果的贸易和市场可以让您了解这些营养丰富、味道鲜美的食品在阿拉伯世界的文化、烹饪和经济重要性。

Verdict

Besides their delicious flavours, Arabic nuts also boast a range of nutritional benefits. They are packed with proteins, vitamins, and minerals, they provide a healthy alternative to average snack options.

It is worth noting that these Arabic nuts go beyond just snack items. In many Middle Eastern kitchens, they play crucial roles in providing unique tastes and textures to a variety of dishes.

So, next time you want to satisfy your snack cravings, treat yourself to a handful of these exotic Middle Eastern nuts and let your 味蕾踏上美食之旅.