Nut snacks are very popular, with common varieties including walnuts, cashews, pine nuts, almonds, pistachios, hazelnuts, peanuts, sunflower seeds, watermelon seeds, and more. Nuts, which include tree nuts and plant seeds, are the essence of plants. Generally, nuts are rich in nutrition, containing high levels of protein, oils, minerals, and vitamins, and have excellent effects on human growth and development, strengthening the body, and preventing disease.
From a nutritional analysis, the nutrition of nuts has the following characteristics:
1. The fat content is relatively high, ranging from 44% to 70%. However, the fatty acids in nuts are mainly unsaturated fatty acids, which help increase the level of high-density lipoprotein cholesterol (beneficial to health) in the blood and lower the cholesterol content in the blood, playing a certain role in preventing coronary heart disease and atherosclerosis.
2. They are rich in protein, accounting for 5.3% to 25%.
3. They are rich in vitamins and minerals. Among them, minerals such as magnesium, potassium, copper, and selenium can not only regulate various physiological functions but are also important elements for the synthesis of antioxidant enzymes in the body. Nuts are rich in nutrients with antioxidant effects, such as vitamin E and selenium, which have the effects of delaying aging and preventing tumors. Research findings on nuts and health:
1. Does eating nuts increase weight?
Nuts are high in fat. Will eating nuts frequently lead to weight gain? Some scientific studies have provided answers. Researchers had participants eat 1 liang (50 grams) of nuts daily for nearly 6 months. The results showed that the participants' diets increased their intake of unsaturated fatty acids, vitamin E, magnesium, and copper, and lowered the risk of cardiovascular disease, but their weight did not change significantly. Another study had 81 participants eat 50-100 grams of large almonds (40-80 kernels) daily, with an average weight gain of 0.40 kg, but this change occurred only in people with low body weight. This is because large almonds are rich in dietary fiber, which easily creates a feeling of fullness, so one feels full without eating much. Dietary fiber can also reduce fat absorption.
2. What is the relationship between nuts and heart health?
A study showed that eating a small amount of large almonds daily can reduce the risk of cardiovascular disease. Participants who ate large almonds or other nuts more than 5 times a week had a half lower risk of heart disease and other chronic diseases than those who rarely ate nuts. People who ate nuts at least once a week had a lower risk of heart disease than those who never ate them. This may be due to the dietary fiber and unsaturated fatty acids in large almonds. A Harvard study of 86,000 women showed that over a 10-year period, people who ate more nuts had a significantly lower risk of heart disease.
Based on the nutritional composition of nuts and their effects on health, the following recommendations are made:
1. Eat in moderation.
The energy content in nuts is higher than that of steamed buns of the same weight. Every 100 grams of nuts contain 300-600 kilocalories of energy, while 100 grams of steamed buns contain 220 kilocalories, so it is not advisable to eat them in excess. Some people use eating nuts as a method of weight control, eating a large amount of nuts daily, such as 1-2 jin (500-1000 grams) of melon seeds, which is actually unscientific. The "Chinese Residents' Dietary Guidelines" suggests that eating 50 grams of nuts per week is beneficial to health.
2. Eat in various ways.
There are many ways to eat nuts. You can eat a few nuts for breakfast; have a few with tea; carry nuts in a small container used for gum and have a few when you feel hungry in the morning or afternoon. Nuts can be eaten alone or used in dishes, such as celery with cashews, which are both nutritious and delicious.
3. Eat less salted nuts.
When choosing nuts, it is recommended to choose unsalted, unflavored nuts to reduce salt intake.