Eating nuts often is good for health. In daily life, we humans get nutrients from various foods, which are beneficial to our human development. Nut is a kind of food that is very helpful to human body, and it has many beneficial aspects. Next, we will share some information about the health benefits of eating nuts regularly.
Eating nuts often is good for health. Nuts are the essence of plants, which are generally rich in nutrition and high in protein, oil, minerals and vitamins, and have an excellent effect on human growth and development, physical fitness and disease prevention. High calorie and high fat are the characteristics of nuts, but nuts contain a lot of oil, but most of them are unsaturated fatty acids, rich in linoleic acid and linolenic acid. With linoleic acid and linolenic acid, the human body can synthesize DHA and AA. Long-term consumption of nuts can not only promote brain development, but also help prevent diabetes.
Fruit of longevity: pine nuts
Pine nuts are the seeds of Korean pine, a rare tree species. They are rich in protein, carbohydrates, a lot of vitamins E and A, fatty acids needed by human body, oleic acid, linoleic acid and linolenic acid, and Pi Nuo acid not found in other plants. Regular consumption can prevent heart disease, reduce blood fat, soften blood vessels, prevent cancer, and have the effect of caring skin.
King of Nuts: Hazelnut
At present, there are two kinds of hazelnuts on the market, one is small hazelnut, which is mostly produced in the northeast, and the other is big hazelnut, which is mainly imported from the United States. Hazelnut is full of nutrition, and the content of vitamin E is as high as 36.43 μ g/100g. Regular consumption can effectively delay aging, prevent wrinkles, prevent and treat heart disease, cancer and vascular diseases, improve eyesight and brain, and because it is an effective natural antioxidant food, it is a good product for women to moisturize their skin. Hazelnut shell is hard, kernel fat, white and round, with rich aroma, high oil content, particularly delicious taste and long aftertaste, so it has become the most popular nut food. Hazelnut fruit is nutritious and can be eaten raw or fried. It tastes delicious and has a cough relieving effect.
Fruit of kidney: chestnuts
Chestnut not only contains a lot of starch, but also contains soft dietary fiber, protein, fat, B vitamins and other nutrients. Chestnut has the functions of strengthening spleen and stomach, tonifying kidney and strengthening heart, which can be compared with ginseng, astragalus and angelica. Moreover, because its glycemic index is lower than that of rice, it has a good effect on kidney deficiency, and diabetic patients can also taste it properly.
Chinese medicine also believes that chestnuts are most suitable for people with kidney deficiency and weak waist and legs. It is especially effective for the elderly with kidney deficiency and diarrhea, and it has the effect of strengthening the body and treating diseases if eaten regularly. However, chestnuts are difficult to digest when eaten raw, and cooked food is easy to lag, so it is not appropriate to eat more at once. Eat a dozen at a time. In addition, people with weak spleen and stomach or rheumatism should not eat chestnuts.
Anti-cancer nut: almond
Almond is rich in glycoside receptor enzyme, which is a natural anticancer substance and can selectively destroy cancer cells. Bitter almonds are toxic to cough and asthma. Sweet almond is non-toxic, nutritious, moistening the lungs and smoothing the intestines, lowering cholesterol, and suitable for the elderly and the weak. But don't eat too much. If you eat too much bitter almond at a time, it will reduce or lose the function of delivering oxygen to human tissues and endanger human health.
Friends of the heart: pistachios
Pistachio nuts contain about 20% protein and 15%- 18% sugar, which can also be used for oil extraction. Nuts are also rich in monounsaturated fatty acids, vitamin E and so on. It has the effects of reducing cholesterol content and anti-aging, and has a good effect on reducing the risk of heart disease and strengthening physical fitness.
Anti-melancholy fruit: sunflower seeds
Sunflower seeds can be said to be a comprehensive nutritional tonic in terms of the content and proportion of protein, fat and carbohydrate. In addition, it also contains citric acid, tartaric acid, quinic acid, chlorogenic acid, caffeic acid, B- carotene, etc. Sunflower seeds are rich in β -carotene and vitamin B8, which can prevent human skin cells from necrosis, make hair soft and beautiful, and treat depression and neurasthenia.
JiNing contained in sunflower seeds has the functions of promoting spermatogenesis, improving eyesight, caring skin and moistening skin, and strengthening nails. However, it must be noted that while eating sunflower seeds, we must reduce the intake of fat and protein in food to keep the balance of total calories.
Nut calorie list
Unit: kcal/100g
Hazelnut 594 (equivalent to 1 kg of rice)
Pine nut 6 19 (equivalent to 1 kg 1 2 rice)
Chestnut 2 12 (equivalent to 3.6m)
Almond 562 (equivalent to 9.6 meters)
Pistachio 552 (compared with 9.5m)
Sunflower seed 6 16 (relative to 3.5m)
Eating nuts often is good for your health.
1, scavenging free radicals
Free radicals are very active and will react with cell tissues and DNA in the human body, resulting in toxicity and damage. Studies have shown that some nut foods, such as sunflower seeds, have a strong ability to scavenge free radicals, and their effects can be comparable to those of strawberries and spinach.
2. Reduce the risk of type 2 diabetes in women.
Researchers from the Department of Nutrition, School of Public Health, Harvard University conducted a follow-up survey of 84,000 women aged 34-59 in 1 1 countries for as long as 16 years. The results show that eating more nuts can significantly reduce the risk of type 2 diabetes. They believe that nuts are rich in unsaturated fat and other nutrients, which helps to improve the balance between blood sugar and insulin.
3. Reduce the rate of sudden cardiac death.
Because some components in nuts have antiarrhythmic effects, eating nuts is obviously related to reducing sudden cardiac death after controlling known heart risk factors and reasonable diet. Compared with people who seldom or never eat nuts, people who eat nuts twice or more a week have a lower risk of sudden cardiac death and coronary heart disease death.
4, regulating blood lipids
Almond is rich in monounsaturated fatty acids, which has a good regulatory effect on blood lipid and apolipoprotein levels in patients with hyperlipidemia.
5. Improve your eyesight
It is found that chewing intensity has a certain effect on improving vision, eating more nuts can improve vision, and the ciliary muscle of the eye can adjust the lens of the eyeball, while the adjustment function of ciliary muscle depends on the muscle strength of the face, and the enhancement of facial muscle strength benefits from chewing intensity. Modern people's food is softening day by day, and little or no chewing is needed when eating, which weakens facial muscle strength, reduces the adjustment function of ciliary muscle to eyeball lens, and easily reduces vision. Therefore, to improve your eyesight, you should eat more hard food and stick to chewing food for a long time.
6, brain tonic
Cells are composed of 60% unsaturated fatty acids and 35% protein. Therefore, for the development of the brain, the first nutrition needed is unsaturated fatty acids. Nut food contains a lot of unsaturated fatty acids, 15%~20% high-quality protein and more than a dozen important amino acids, which are the main components of brain cells. Nuts are also rich in vitamin B 1, B2, B6, vitamin E, calcium, phosphorus, iron, zinc and other substances beneficial to brain nerve cells. Therefore, eating nuts is very beneficial to improve brain nutrition, especially for pregnant women and children.
Second, the time to eat nuts.
1, eating nuts in the morning is the first choice.
Breakfast is an important source of energy for everyone in a day. Staple food, fruits, vegetables, eggs and milk are all essential. But if you add a handful of nuts to your breakfast, that's really great. It can improve your breakfast nutrition.
Nuts contain a variety of vitamins and minerals, and are rich in omega-3 unsaturated fatty acids, which are very beneficial to brain health. If you eat it in the morning, it is also conducive to the rapid operation of the brain and helps to improve the work efficiency of the day. In addition, eating nuts in the morning does not need to worry about gaining weight. After all, there are activities all day long that can burn calories.
2. You can eat nuts selectively in the afternoon.
At two or three o'clock in the afternoon, it is often the time when the body feels most tired. At this time, you can eat some nuts to replenish energy. In particular, plain nuts are rich in dietary fiber, vitamin E, antioxidants, and feel full.
However, it should be noted that nuts are high-fat and high-calorie foods. It is best to eat only a small handful every day. It's not good to eat too much and gain weight.
3. It is not advisable to eat nuts at night.
Many people will eat some nuts when watching TV at night, take some at hand and start eating, and unconsciously eat too much. It is recommended that you try not to eat nuts before going to bed, because nuts are high-calorie foods, and eating too much will increase the burden on the digestive system. If the body can't consume the calories in nuts, it will make fat accumulate in the body and cause obesity. At the same time, it is easy to cause dry mouth and throat, and there are symptoms of getting angry such as oral ulcer.
Finally, it is suggested that when choosing nuts, you should finally choose the original nuts without seasoning, because nuts with roasted salt, cream and other flavors have higher calories, and the sugar content and salt content are much higher than those of the original nuts.
Nuts should not be eaten in three or four cases.
1, don't eat nuts after eating meat.
Nuts are high in calories and fat. If you have eaten more food, especially meat, try not to eat nuts, otherwise it will lead to excessive fat intake. Even if you don't eat other foods, you should avoid eating too many nuts at a time, and it is best not to eat more than one handful a day.
2. Don't eat nuts before going to bed
Because nuts are greasy, it will increase the burden on the digestive system. So try not to eat nuts before going to bed 1 hour.
People with diarrhea should not eat nuts.
Nuts are rich in dietary fiber and oil, which can relieve constipation. Anyone who has symptoms of diarrhea and acute infection of digestive tract should not eat nuts for the time being, otherwise it will aggravate the symptoms of diarrhea.
4. Don't eat nuts when you are angry.
Nuts are warm and have a nourishing effect, and those with deficiency-cold constitution will have a nourishing effect. However, nuts are mostly made by baking and frying. And it will add a lot of spices such as salt, which will easily cause dryness in the mouth and throat. It is not advisable to eat more nuts when there are symptoms of excessive internal heat such as oral ulcer, so as not to aggravate the symptoms of excessive internal heat.