Speaking of nuts, many people are familiar with, and many people like to eat, walnuts, almonds, peanuts, batanas, pistachios, macadamia nuts these are the nuts we often eat, as a common food in the diet, what are the benefits and disadvantages of eating nuts?
Nutritional elements of nuts
Oil and fat
The oil content of nuts is very impressive, such as macadamia nuts, the oil content can reach more than 70%. So life often use nuts to extract cooking oil, such as peanut oil, sunflower oil, etc.. The oil of nuts is very different from other plants extracted from the oil, the most prominent feature is that it contains a large number of unsaturated fatty acids, can effectively reduce cholesterol, maintain blood pressure and blood lipid balance.
Vitamins
Nuts are rich in vitamin A, vitamin B and vitamin E, vitamin B can effectively regulate the transformation of oil and secretion, improve the greasy skin, dandruff and other symptoms. And vitamin E has antioxidant properties, can keep cells healthy and vibrant for a long time, thus playing anti-aging, prolonging the effectiveness of life.
Minerals
Nuts are rich in minerals. In particular, they contain a large amount of calcium and phosphorus, these two types of elements contribute to strong bones, and the balance of the rest of the various minerals can also make our immune system to enhance.
Amino acids
Nuts contain a variety of amino acids required by the human body, some of which are not synthesized by the body itself, but also with brain development and health maintenance, so eat nuts often, the brain can also play a very good maintenance effect.
Nuts on human health benefits
Brain education
Nuts contain a large amount of unsaturated fatty acids, but also contains 15% to 20% of high-quality protein and more than a dozen important amino acids, these amino acids are the main components of the brain nerve cells. Nuts in the brain nerve cells beneficial to vitamin B1, B2, B6, vitamin E and calcium, phosphorus, iron, zinc and other content is also high.
Remove free radicals
Studies have shown that some nut foods such as sunflower seeds have a strong ability to scavenge free radicals, and its role can be compared to the ability of strawberries, spinach to scavenge free radicals.
Reduce the risk of diabetes
Nuts are rich in unsaturated fats and other nutrients, all of which help improve the balance of blood sugar and insulin, which helps to reduce the risk of diabetes.
Reduce the rate of sudden cardiac death
Certain components of nuts have anti-arrhythmic effects, so eating nuts is significantly associated with a reduction in sudden cardiac death after controlling for known cardiac risk factors and eating a sensible diet. People who ate nuts two or more times a week had a lower risk of both sudden cardiac death and death from coronary heart disease compared to people who rarely or never ate nuts.
Improve vision
Studies have found that modern people's food is becoming softer, chewing little or no chewing when eating, resulting in weaker facial muscles, ciliary muscles on the eye lens regulation function is reduced, vision is also prone to decline. Chewing strength plays a role in improving vision, eat more nuts can improve vision.
Eat the benefits of different types of nuts
Walnuts
Walnuts are known as the king of antioxidants, containing arginine, oleic acid, antioxidants and other substances on cardiovascular protection, prevention of coronary heart disease, stroke, Alzheimer's disease and other benefits, some people like to peel off the thin brown skin on the surface of walnuts, which will lose part of the nutrition, so it is best to eat walnuts when the layer of skin do not peel off. Do not eat too much walnuts at a time, otherwise it will affect digestion.
Almonds
Patients with coronary heart disease who eat almonds regularly are 50% less likely to have angina than those who do not. Almonds have the effect of regulating insulin and blood sugar levels, and are also one of the dietary supplements for diabetics. Almonds are also beneficial in preventing osteoporosis in menopausal women.
Peanuts
Peanuts contain a large amount of arginine and resveratrol, the former has a potential anti-tuberculosis effect, the latter can inhibit the infiltration and spread of cancer cells, so it is a good food for patients with tuberculosis and tumors. However, it should be noted that the peanut coat has increased the number of platelets, anti-fibrinolytic effect, so people with hyperviscosity should be peeled to eat. But excessive consumption of peanuts will increase the gastrointestinal burden.
Sunflower seeds
Eating a handful of sunflower seeds every day can replenish the body's daily requirement of vitamin E. Sunflower seeds contain protein comparable to meat, especially containing arginine. Regular consumption of sunflower seeds is useful for preventing coronary heart disease, stroke, lowering blood pressure, protecting blood vessel elasticity, curing insomnia, enhancing memory, and preventing cancer, hypertension and neurasthenia. It should be noted that dry fried sunflower seeds eaten too much at a time, easy to get on fire, so consumption should be moderate.
Cashew nuts
Cashew nuts in certain vitamins and trace elements components have a good role in softening blood vessels, the protection of blood vessels, prevention and treatment of cardiovascular disease is very beneficial; it is rich in oil, can laxative, emollient beauty, delay aging, improve the body's ability to resist disease. But compared with other nuts, cashew nuts in the human body is not conducive to the content of saturated fatty acids to be slightly higher, and cashew nuts contain a variety of allergens, for people with allergies, may cause allergies; furthermore, cashew nuts rich in oil, liver function is best to eat less.
Pistachios
Pistachios contain monounsaturated fatty acids, which can reduce cholesterol levels and reduce the occurrence of heart disease. Eat 10 pistachios equivalent to eat 1.5 grams of monounsaturated fatty acids, but the storage time is too long pistachios should not be eaten again. And pistachios have a very high calorie, people with high blood lipids should eat less.
The bad effects of eating nuts
Mold leads to the risk of cancer
Many nuts are susceptible to mold infestation, the highest risk of health hazards to people is the mold caused by aflatoxin. Aflatoxin is the metabolites of Aspergillus flavus, the most important and most toxic is aflatoxin Bl, its half lethal amount of only 0.36 mg / kg body weight, is an exceptionally toxic range of toxins. Acute poisoning caused by aflatoxin, mainly damage to the liver, inducing the occurrence of hepatitis, liver sclerosis, liver necrosis, etc.. Clinical manifestations are stomach discomfort, loss of appetite, nausea, vomiting, abdominal distension and tenderness in the liver area; severe cases appear edema, coma, and even convulsions and death. Aflatoxin is the most powerful carcinogenic substance found so far.
Allergic hazards
Various nuts generally contain some special proteins, some sensitive people are more sensitive to rare proteins, prone to allergic reactions. Currently more research on the mechanism of peanut allergy, and less understanding of the allergenic components of other nuts. In addition, bulk nuts in the storage process, easy to breed the naked eye can not identify the mites, inhalation and ingestion of these mites will make some people have a strong allergic reaction.
