They say that nuts are very healthy, but why?
As a healthy food certified by the World Health Organization and many nutrition experts across the country, nuts once became a hot “star” food. In terms of boosting health, it does have two brushes.
For example, for a weight loss party, eating nuts right is a “weight loss weapon”.
The 20-year follow-up study of Harvard University also gave the answer: Without increasing the total daily energy intake, eating nuts properly will not only not increase fat, but may also help control weight.
▲Nuts are associated with obesity and reduced risk of obesity
Eat nuts every day,
“Science Hammer” for Health
It is worth noting that there are many public scientific research results that show that eating nuts also has a boosting effect on cardiovascular health.
Scientists from the Isfahan Institute of Cardiovascular Research in Iran conducted a study on the “relationship between nut intake and the risk of cardiovascular disease and death in the population”. The results were published at the 2019 European Society of Cardiology Congress and the World Congress of Cardiology: Eating nuts at least twice a week can reduce the risk of death from cardiovascular disease by 17%.
In addition, a study published in the Journal of the American Heart Association in 2020-surveying nut intake every 4 years, assessing the relationship between the change in nut intake during 4 years and the risk of cardiovascular disease in the next 4 years Relationship. It also shows that eating nuts every day can help reduce the risk of cardiovascular disease.
Researchers from Harvard University’s Chen Zengxi School of Public Health conducted a follow-up survey of more than 16,000 subjects to study the association between nut intake and the subsequent risk of cardiovascular disease (CVD) in diabetic patients.
▲Nut intake is associated with CVD morbidity and mortality
The results found that compared with patients with type 2 diabetes who only eat less than 1 serving (28 grams) of nuts a month, patients with type 2 diabetes who eat 5 servings (140) of nuts or more per week have a lower overall incidence of cardiovascular disease. 17%, the risk of coronary heart disease is reduced by 20%, and the risk of death from cardiovascular disease is reduced by 34%.
Nuts are quite nutritious
Omega-3 fatty acids are the star nutrition “responsible”
Having said this, I also know why eating nuts is good for health, but in this new era of “calculating calories before eating, and looking at the ingredient list when buying food”, let’s eat clearly!
From a nutritional point of view, nuts are rich in a variety of nutrients necessary for the human body every day, such as unsaturated fatty acids, dietary fiber, protein, vitamins (vitamin e, b vitamins, etc.), sodium, magnesium, etc… .
But when it comes to health benefits, count its “star” nutrients-Omega-3 fatty acids.
Omega-3 fatty acid is a kind of unsaturated fatty acid. Omega-3 includes α-linolenic acid and its metabolites EPA and DHA. It is a healthy and beneficial unsaturated fatty acid, especially for brain, visual function, and cardiovascular health.
Helps the development of brain and visual function: DHA is the fatty acid with the highest content in the brain, nerve tissue and retina, so it plays an important role in the development of brain and visual function;
Boosting cardiovascular health: In 2011, Musa-Veloso and others published a meta-analysis of 8 prospective studies, and the results showed that EPA has a protective effect on DHA against CVD (cardiovascular disease);
Therefore, scientific supplementation of Omega-3 fatty acids is crucial to human health.
Omega-3 is added to common milk powder, nutritional products and many functional foods. In fact, it is also found in natural foods. Most people know that deep-sea fish oil is rich in Omega-3, but they don’t necessarily know that some nuts are also rich in Omega-3.
Omega-3 fatty acids are one of the main nutrients of some nuts. Taking walnuts as an example, Omega-3 fatty acids account for 20% of all unsaturated fatty acids. Daily eating walnuts can supplement Omega-3 fatty acids that are needed for health.
Eating nuts is a technical job,
Eating like this is healthier
The small body of nuts also has healthy “super-energy tablets”, but before starting to “eat quits”, we must pay attention to these points:
1. Before eating nuts, stimulate the “restraint” gene
Daily intake of nuts-25-35g daily intake of soybeans and nuts. The number of grams of nuts per day in the market is suitable.
2. An important criterion for eating nuts-eat fresh nuts
A “cold knowledge” that cannot be ignored, the freshness of nuts greatly affects their nutritional value.
The unsaturated fatty acid molecular structure of nuts contains unsaturated bonds (Omega-3 is also a kind of unsaturated fatty acid). The “unstable” characteristic makes it easy for nuts to be handled improperly during picking, processing, transportation, or shelf life. Oxidation, resulting in an oily taste or a bitter and astringent taste.
Musty smell: It means there may be contamination with mycotoxins, such as aflatoxin, which will increase the risk of cancer;
There is a smell of hala: contains more oil oxides, the nutritional value is reduced, and may even accelerate aging.
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