1, protein
Protein is the foundation of life, and any cell, tissue and organ in the body cannot be separated from protein. Protein participates in the synthesis of enzymes, antibodies and hormones, and is also the raw material for the synthesis of immune factors. Immune factors accelerate the production of chemical reactions, which helps to regulate body functions and fight diseases. It happens that nuts contain a lot of protein, especially pumpkin seeds, hazelnuts and almonds, but the quality of amino acids in protein is not very high.
2, vitamins
B vitamins are involved in the production of various enzymes, and the metabolism of carbohydrates, protein and lipids are inseparable from B vitamins. Vitamin e has antioxidant function. Vitamin B 1 is the highest in pumpkin seeds, vitamin E in walnuts and vitamin B2 in almonds.
However, it is worth noting that high-temperature heating will accelerate the loss of B vitamins, and vitamin E is easily oxidized, so the original nuts are preferred, and baked and fried nuts cannot be purchased. Nuts that cannot be eaten should be sealed and kept in a dry and cool environment.
3. Minerals
Potassium maintains electrolyte balance, and proper intake of potassium is helpful to control blood pressure and effectively prevent chronic diseases; The most mineral content in the body is calcium, most of which is concentrated in teeth and bones; Magnesium is an activator of many enzymes and participates in hundreds of enzymatic reactions. Hazelnut, cashew nuts and pine nuts are the champions of calcium, magnesium and potassium supplementation respectively. At the same time, nuts also contain iron, copper, zinc, selenium and other minerals, so eating a handful of nuts every day can supplement various trace elements for the body.
4. Insoluble dietary fiber
Dietary fiber can be divided into two types: one is soluble dietary fiber, which is soft in texture and most of it is fermented after entering the large intestine, which can stabilize blood lipid and blood sugar levels and reduce the risk of diabetes and heart disease; One is insoluble dietary fiber, which is hard in texture and can promote intestinal peristalsis and relieve constipation symptoms. Dietary fiber is low in energy, giving people a sense of fullness, helping to control food intake and preventing calorie intake from exceeding the standard.
Turpentine, almonds and cashews contain insoluble dietary fiber and oil, which can achieve the effect of relaxing bowels. However, people with acute digestive tract infection and diarrhea symptoms should not eat nuts, otherwise it will aggravate diarrhea symptoms.
skill
In short, eating nuts in moderation is good for your health. No matter what kind of nuts are high-energy foods, they can provide the body with B vitamins, vitamin E, protein, minerals and lipids. Adults eat about 50-70 grams of nuts a week, which is equivalent to eating 10 grams a day. Although nuts have high nutritional value, they contain a lot of oil. Excessive consumption is harmful to patients with atherosclerosis, coronary heart disease, hyperlipidemia and diabetes.
Some nuts use too much spices, which will excite the central nervous system and damage cardiovascular health. Everyone can only eat a handful of nuts every day, try to arrange them between meals or in the morning, and choose the original nuts.
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