Nuts, as the "health star" of the snack industry, have won the love of many diners with their rich nutritional value and unique taste. From almonds to walnuts, cashews to hazelnuts, every nut seems to contain the wisdom and gifts of nature. However, on the road to health, we can't help but ask: is eating nuts every day good or bad for the body? And among this dazzling array of nuts, which ones need our special attention or even eat less?
Nuts, as the seeds of plants, naturally carry the heavy responsibility of reproducing life. They are rich in protein, fat, fiber, and a variety of vitamins and minerals, especially monounsaturated and polyunsaturated fatty acids, which are important for maintaining cardiovascular health and lowering cholesterol levels. In addition, the antioxidants in nuts also help to fight free radical damage and delay cell aging.
Nuts can be eaten in moderation to provide the body with a wealth of nutrients and many health benefits. For example, the -3 fatty acids in nuts help improve brain function and improve memory and thinking skills. The plant sterols in nuts can compete with cholesterol for absorption, thereby reducing the amount of cholesterol in the blood. The dietary fiber in nuts helps promote digestive health and prevent constipation.
Although nuts are rich in nutritional value, it does not mean that we can eat them in moderation. Excessive intake of nuts can lead to a calorie overload, which can lead to health problems such as obesity. Therefore, it is important to control your nut intake properly. According to the recommendations of the Dietary Guidelines for Chinese Residents, adults should consume 50-70 grams of nuts per week, which is equivalent to about 10 grams per day.
When choosing nuts, we also pay attention to the variety of species. Different types of nuts have their own nutritional profiles, and a variety of choices can help us get a more complete range of nutrients. For example, walnuts are rich in -3 fatty acids and antioxidants, making them suitable for people who need to improve brain function and cardiovascular health;
Almonds are rich in vitamin E and minerals, which help maintain health and immunity; Cashew nuts and hazelnuts are favored for their high fiber and protein characteristics, respectively.
Although most nuts are good for health, there are some nuts that require special attention or even less for special reasons.
Moldy nuts: Nuts are susceptible to moisture and mold, and moldy nuts may contain harmful substances such as aflatoxin. These substances are highly carcinogenic, and long-term intake may increase the risk of cancer. Therefore, once you notice signs of mildew, nuts should be discarded immediately and never eaten.
Salted or sweetened nuts: To improve taste and increase sales, some businesses salt or sugar nuts. However, this not only increases the calorie and sodium and sugar content of the nuts, but may also mask the spoilage of the nuts themselves.
Long-term intake of foods high in salt and sugar not only leads to health problems such as obesity, high blood pressure and diabetes, but also may affect the body's absorption and utilization of nutrients. Therefore, when buying nuts, we should choose plain, additive-free nuts and avoid excessive salt and sugar.