Nuts, this small but powerful food, have been prized since ancient times for their unique taste and nutritional value. Whether as a snack or as a cooking accompaniment, nuts are loved for their rich oils, proteins, and vitamins and minerals. However, in recent years, there has been a hot topic in the nutrition community regarding the health effects of nuts, especially whether eating nuts every day is beneficial to the body.
At the same time, some experts warn that although most nuts are good for health, there are still a few nuts that need to be eaten in moderation and even avoided in some cases. So, is it good or bad to eat nuts every day? Which nuts should be eaten less? Next, we'll take a look at these questions.
Nuts are a nutrient-dense food that is rich in a variety of nutrients such as healthy fats, protein, fiber, vitamins and minerals. Healthy fats, especially monounsaturated and polyunsaturated fats, have a positive effect on cardiovascular health.
In addition, the plant sterols and antioxidants in nuts also help lower cholesterol, reduce inflammation, and protect cells from damage. Eating nuts in moderation can also enhance feelings of fullness, help with weight control and reduce the intake of other high-calorie foods.
For most people, eating the right amount of nuts every day is beneficial. Several studies have shown that moderate consumption of nuts can reduce the risk of heart disease, improve blood lipid levels, enhance cognitive function, and enhance antioxidant capacity.
However, nuts are relatively high in calories and fat, and excessive consumption may lead to excessive calorie intake, increased body weight and the risk of cardiovascular disease. Therefore, the amount of nuts you eat each day should be based on your individual needs, activity level, and overall diet.
Although most nuts are healthy choices, there are still a few nuts that need to be eaten in moderation or avoided in certain situations.
Coconut: Although rich in vitamins and minerals, coconut is relatively high in fat and is mainly saturated. Excessive intake of saturated fat may increase the risk of cardiovascular disease. Therefore, while coconut can be used as an occasional snack option, it is not recommended to consume large amounts every day.
Macadamia: Macadamia nuts are loved for their rich taste and nutritional value, but they are also relatively high in fat. Similar to coconut, excessive consumption of macadamias may lead to excessive caloric intake and increased saturated fat intake. Therefore, for people who need to control their fat intake, it is important to reduce their macadamia intake in moderation.