Is eating more nuts good or bad?
Among many snacks, nuts have always been one of the healthy snacks recommended by nutritionists. Nuts are generally divided into two categories: one is seed nuts, including peanuts, pumpkin seeds, sunflower seeds, and watermelon seeds.
The other is tree nuts, including walnuts, almonds, pistachios, chestnuts, hazelnuts, pine nuts, cashews, and pecans, Ginkgo etc. In life, many people stay away from nuts, thinking that nuts are high in calories and fat. In fact, nuts are the essence of plants. They are comprehensive and rich in nutrients. Eating a small handful every day will bring unexpected benefits to the body.
1. The benefits of nuts
Eat a handful of nuts every day and your body will reap these benefits:
- Supplement nutrition.
Nuts are rich in protein, fatty acids, carbohydrates, dietary fiber, vitamin E, vitamin B6, folic acid, niacin, phosphorus, magnesium, zinc, potassium, copper, calcium, iron and various antioxidants. They are often eaten Nuts help to absorb deficient nutrients for balanced nutrition. Especially vegetarians, these people should eat an appropriate amount of nuts every day to ensure their health.
- Reduce the rate of sudden death from heart disease.
Nuts are good for our body’s health, especially for our heart, and can effectively reduce the incidence of heart disease and the risk of death. This is mainly because nuts contain a large amount of fatty acids, of which unsaturated fatty acids account for 85%-90% of the total fat content, including essential fatty acids such as linoleic acid and linolenic acid, which are beneficial to heart health. In addition, nuts also contain a variety of antioxidants, which can help free radicals and prevent cardiovascular disease.
Compared with people who rarely or never ate nuts, people who ate one ounce of nuts at least twice a week had a 47 percent lower risk of sudden cardiac death and death from coronary heart disease.
- Puzzle and brain health.
Brain cells are composed of 60% unsaturated fatty acids and 35% protein. Nuts contain a large amount of unsaturated fatty acids, as well as about 20% of high-quality protein and more than ten kinds of amino acids, which are exactly the nutrients needed by the brain. In addition, the vitamins B1/B2/B6, vitamin E, calcium, phosphorus, zinc, iron and other nutrients contained in nuts are also beneficial to brain nerve cells. Therefore, eating nuts regularly can also improve brain nutrition and play a role in improving intelligence and brain health.
- Reduce the risk of type 2 diabetes.
A survey by the Department of Nutrition at Harvard School of Public Health shows that a diet with sufficient amounts of nuts as a carbohydrate substitute can significantly improve blood sugar control and blood lipid risk factor levels in patients with type 2 diabetes. Researchers say that the unsaturated fatty acids and other nutrients in nuts can help improve blood sugar and insulin levels.
- Improve immunity.
Nuts are rich in high-quality protein, unsaturated fatty acids, vitamin A, vitamin E, B vitamins and various minerals. Eating nuts can ensure a balanced nutritional intake and improve immunity.
Nuts contain a variety of antioxidant ingredients, which can effectively scavenge free radicals and help slow down the aging of the body. In addition, the unsaturated fatty acids, vitamins and trace elements in nuts can promote metabolism, regulate the conversion and metabolism of oils in the body, and improve skin quality.
2. Things to note when eating nuts:
(1) It is not advisable to eat nuts at night.
Eating it at night can easily increase the burden on the digestive system and affect the function of the digestive system. Nuts are high-calorie foods. If the calories consumed cannot be consumed, they may cause obesity in the long run.
(2) People with diarrhea should not eat nuts.
Nuts contain a lot of dietary fiber and oil, which can smooth the intestines. People who are experiencing diarrhea, acute infections of the digestive tract, and people with indigestion should avoid eating nuts.
(3) Children under 3 years old should be careful when eating nuts.
Nuts are mostly in the form of large particles and are difficult to chew. Children under 3 years old may slip into their organs due to laughter, choking, coughing, etc. when eating them, causing safety accidents.
(4) People who suffer from internal heat should not eat nuts.
Nuts are mostly processed by roasting and frying, and some are even fried. Eating too many nuts can easily cause dryness in the mouth and throat. Therefore, patients with pharyngitis, sore throat, oral ulcers, etc. should not eat nuts for the time being.
(5) Do not eat spoiled nuts.
Nuts contain a large amount of oil. If stored for too long or improperly stored, the oil will easily go rancid. After eating these nuts, some may suffer from diarrhea in mild cases, and in severe cases, they may even damage the liver.
The reminds: Food is the source of nutrition for the human body. Each food contains various nutrients with different contents. No food can meet all the nutritional needs of the human body. There is no perfect food, and no food is useless.
Various foods have different nutritional characteristics and must be properly matched to achieve comprehensive nutrition. Balanced nutrition is the basis of health, so we advocate scientific understanding of food and a balanced diet for health care.