Nutritional value and efficacy:
According to the food composition table of China, nuts contain protein 36.0%, fat 58.8%, carbohydrate 72.6%, vitamins (vitamin B, vitamin E, etc. ), trace elements (phosphorus, calcium, zinc, iron), dietary fiber, etc. In addition, it contains monounsaturated fatty acids and polyunsaturated fatty acids, including linolenic acid, linoleic acid and other essential fatty acids. The benefits of nuts to human health are mainly manifested in the following aspects:
1. Scavenges free radicals. 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 to 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. Adjust blood lipids. In 2002, Professor peking university health science center Xiao Ying and others took 85 patients with hyperlipidemia as the research object, and gave them 75 grams of American almonds every day for four weeks to observe their blood lipids. The results showed that after taking almond, serum total cholesterol and apolipoprotein B decreased significantly, and apolipoprotein A 1 increased significantly. It shows that American almonds rich in monounsaturated fatty acids have a good regulatory effect on blood lipid and apolipoprotein levels in patients with hyperlipidemia.
5. Improve your eyesight. It is found that chewing intensity can improve vision to some extent, and eating more nuts can improve vision. 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.
6. Healthy brain. Nut food contains a lot of unsaturated fatty acids, 15% to 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.
King of Nuts:
Hazelnut is full of nutrition. Regular consumption can prevent and treat heart disease, cancer and vascular diseases, and can also improve eyesight and brain.
Longevity fruit:
The fat components of pine nuts are oleic acid and linolenic acid, which have the functions of lowering blood pressure, preventing arteriosclerosis and preventing cardiovascular diseases caused by elevated cholesterol.
Generally speaking, the trend of increasing blood pressure among young people is more obvious with age. Therefore, the prevention and treatment of hypertension should start with dolls, which can get twice the result with half the effort.
The fruit of the kidney:
Chestnut is rich in soft dietary fiber. Strengthen the spleen and stomach, kidney and heart. The glycemic index is lower than that of rice, so diabetics can taste it properly. Take only 6-7 capsules a day. Chinese medicine believes that chestnuts are the best for people with kidney deficiency and weak waist and legs.
Almond glycoside is a natural anticancer substance produced by enzyme, which 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. Bian Xiao's intimate reminder: Eight categories of anticancer foods.
Friends of the heart:
Suitable pistachios mainly contain monounsaturated fatty acids, which are very stable, so pistachios are not rancid like other nuts, which can reduce cholesterol content and reduce the chance of heart disease. Scientists calculate that eating 10 pistachios at a time is equivalent to eating 1.5g monounsaturated fat. Further reading: What foods can lower blood lipids?
Anti-melancholy fruit:
Sunflower seeds contain β-carotene, which can prevent the cells in the lower layer of human skin from dying and make hair soft and beautiful. Recently, medical experts believe that sunflower seeds contain vitamin B8, which can treat depression and neurasthenia.
The fruit of happiness:
The hard skin on the outside of pistachio is the peel, and the kernel is inside. There is a thin seed coat. After the seeds are roasted, they have a fragrance, which is the part we eat. The more you chew, the more fragrant you are, the more memorable you are, and the happier you are. Pistachio nuts are rich in nutrition. The nuts contain about 20% protein and 0/5% ~ 0/8% sugar. They can also be used for oil extraction. Nuts also contain vitamin E, which has anti-aging effect and can enhance physical fitness. The kings of ancient Persia regarded it as a "fairy fruit", which makes sense.
Nuts refer to all kinds of seed foods rich in oil, such as peanuts, walnuts, cashews, pine nuts, melon seeds, almonds and pistachios. They are rich in nutrition and very beneficial to human health, so they can be said to be the first choice among snacks. Nuts ranked third among 10 kinds of health foods selected by Time magazine.
In the classification of food, nuts are classified as fatty foods. High calorie and high fat are their characteristics, so they are also good raw materials for oil extraction. But don't worry, nuts contain a lot of oil, but most of them are unsaturated fatty acids. For example, among the fatty acids of almonds, monounsaturated fatty acids account for 66.5%, polyunsaturated fatty acids account for 25.6%, and saturated fatty acids only account for 7.9%. Modern scientific research has found that unsaturated fatty acids, especially monounsaturated fatty acids, are beneficial to increase the content of high density lipoprotein in serum. Because normal high-density lipoprotein can bind and clear cholesterol in tissues and reduce triglycerides in blood, it has certain effects on preventing and treating diseases such as atherosclerosis, hypertension and coronary heart disease. No wonder Time magazine said that eating nuts is "the best formula to prevent heart disease".
In addition, nuts are rich in sugar, protein, vitamins and minerals. For example, peanuts are a good source of vitamin B 1 and folic acid, while almonds are rich in vitamin B2. Many nuts are a treasure house of various minerals and a good source of magnesium, copper, manganese and selenium. These minerals can not only regulate many physiological functions, but also are the key elements of antioxidant enzyme synthesis in the body. Nuts contain a lot of antioxidant nutrients such as vitamin E and selenium, which also makes them dyed with anti-aging and anti-cancer colors.
However, when eating nuts, you must keep a moderate amount. Because the calories of nuts are very high, the calories of 50 grams of melon seeds are equivalent to the calories of a bowl of rice. For the average person, it is more appropriate to eat about 30 grams of nuts every day. If you eat too much, the human body can't consume so many calories, and the excess calories are converted into fat in the body, which makes people fat. Therefore, if you eat too many nuts, you must use less cooking oil or eat less rice that day. Especially after eating and drinking, don't eat too much in front of the TV. Nuts have the function of generating heat in the body. Eat them in winter and eat less in summer.