The benefits of eating nuts
Nuts are hailed as a "treasure trove of nutrition", and their health benefits mainly stem from their unique combination of nutrients:
1、Heart-healthy:
Nuts are rich in unsaturated fatty acids (especially monounsaturated fatty acids and Omega-3), which help lower "bad" cholesterol (LDL) and raise "good" cholesterol (HDL), thereby reducing the risk of cardiovascular diseases.
2. Excellent source of high-quality protein:
Nuts are an excellent source of plant-based protein, which is very important for vegetarians and people who need to supplement protein.
3. Rich in dietary fiber:
A high fiber content helps enhance satiety, control weight, promote intestinal peristalsis, prevent constipation, and is beneficial to the health of the intestinal flora.
4. Rich in antioxidants:
Especially walnuts, pecans and the like, they are rich in vitamin E and polyphenols, which can help the body resist oxidative stress, delay aging and prevent chronic diseases.
5. Rich in vitamins and minerals:
Magnesium: It helps regulate blood pressure and blood sugar, and maintains the functions of nerves and muscles (high content in almonds and cashews).
Zinc: Supports the immune system and wound healing (high in pumpkin seeds and cashews).
Selenium: A powerful antioxidant, it is crucial for thyroid function and the immune system (Brazil nuts are the "kings of selenium").
Calcium: Contributes to bone health (found in relatively high amounts in almonds).
6. Helps control weight:
Despite its high calorie content, due to its rich protein and fiber content, it provides a strong feeling of fullness. Moderate consumption can actually help reduce the intake of other foods, playing a positive role in weight management.
Recommended types of nuts (each with its own unique characteristics)
Different nuts have different nutritional focuses. It is recommended to consume them in a variety of ways and in a rotating manner.
Walnut: "Brain-boosting fruit". Rich in Omega-3 fatty acids (alpha-linolenic acid), it is particularly beneficial for brain health and anti-inflammation.
Almond: "All-Rounder Champion". It ranks top among nuts in terms of dietary fiber, vitamin E and calcium content, and is beneficial for skin and bone health.
Cashew nuts: Rich in magnesium and zinc, with a sweet and creamy taste, they are beneficial for the heart and the immune system.
Brazil nuts: "The nuclear bomb of selenium". Consuming 1-2 nuts per day can meet the body's daily requirement for selenium. Do not overdo it.
Pistachio: Rich in lutein, zeaxanthin (beneficial for eye health) and phytosterols (help lower cholesterol), eating them with shells can help control food intake.
Pecans: Have strong antioxidant properties and are rich in various vitamins and minerals.
Hawaiian nuts: They have the highest fat content, but they are mainly rich in high-quality monounsaturated fatty acids and have an excellent taste.
Summary: None of the nuts are perfect. The best strategy for obtaining comprehensive nutrition is to consume them in a mixed manner and make diverse choices.
Important points to note (very crucial!)
1、Control the dosage, avoid excessive use:
Nuts have a high calorie content, mainly coming from fat. Excessive consumption can lead to excessive calorie intake and cause obesity.
- Recommended daily intake: One serving (approximately 20-30 grams), roughly equivalent to:
Walnuts: 2 - 3 pieces
Almonds/Cashews/Pistachios: 10 - 15 pieces
Brazil nuts: 1-2 nuts
2、 Choose the original flavor and avoid overly processed products:
First choice: Unprocessed, unflavored nuts.
Avoid: Deep-fried, salt-baked, sugar-coated, honey-covered processed nuts. These products contain excessive amounts of sodium, sugar and unnecessary additives, which can negate the health benefits of nuts and increase risks such as high blood pressure.
3、 Be vigilant against deterioration:
Nuts are rich in unsaturated fatty acids and are prone to oxidation and spoilage, resulting in a rancid smell.
If you notice that the taste becomes bitter or there is an unpleasant smell, be sure to discard it immediately, as spoiled nuts may contain harmful substances such as aflatoxin.
4、 People with allergies should avoid eating:
Nuts are one of the common allergens. People who are allergic to a certain type of nut should strictly avoid consuming that nut and any food containing its ingredients.
5、 Special Attention for Specific Groups:
Infants and the elderly: When consuming whole nuts, special caution is necessary. It is best to crush them before eating to avoid the risk of choking.
Those with weak digestion: Nuts have high levels of dietary fiber and fat, which are difficult to digest. It is not advisable to consume too much at one time.
Summarize it.
- How much to eat: One small handful (20-30 grams) per day.
- How to choose: Select the plain, unprocessed mixed nuts.
- How to store: Seal it and then place it in the refrigerator for refrigeration or freezing. Avoid exposure to light and high temperatures to extend the shelf life.
Including nuts as part of your healthy diet and replacing unhealthy snacks (such as chips and cookies) with them will allow you to fully enjoy all the health benefits they offer.