If you replace these snacks with cashews, peanuts and other nuts, it can help you solve your craving problem and eat healthier!
Usually "nuts" are mostly the cotyledons or endosperm of plant seeds, which have high nutritional value and can generally be divided into two categories:
The first is tree nuts, including almonds, cashews, hazelnuts, walnuts, pistachios, macadamia nuts, etc.
The second is seeds, such as peanuts, sunflower seeds, pumpkin seeds, etc.
These nuts contain rich nutrients, including protein, vitamins, minerals, etc., which can provide us with sufficient energy sources.
More importantly, the monounsaturated fatty acids contained in nuts (especially walnuts, almonds, hazelnuts, cashews, and peanuts) can also help lower total cholesterol and reduce the risk of coronary heart disease.
Of course, it’s not just about randomly stuffing them into your mouth. Choosing what kind to put into your stomach is another science.
"Almond" is a good choice.
Almonds are rich in vitamin E, and their content is more than ten times that of other nuts. They have antioxidant properties. Many studies have also confirmed that eating almonds can reduce the chance of cardiovascular disease.rate, and also has certain effects on the prevention of diabetes.
Or have some "walnuts"!
Walnuts are rich in "linolenic acid", which is an "essential fatty acid" for the human body. It must be obtained from food and cannot be synthesized by the human body.
It can help improve the problem of arrhythmia. Its main function is to purify the blood and prevent arteriosclerosis. It has certain benefits in lowering blood pressure and promoting blood circulation.
As for "peanuts", are rich in folic acid. For pregnant women, adequate intake of folic acid can help the development of the fetal nervous system. , and can also reduce the chances of neonatal underweight, premature birth, and congenital malformations such as cleft palate (hare lip) in infants.
But special attention should be paid to the fact that peanuts (especially bulk peanuts) are prone to mold and produce "aflatoxin" that causes liver cancer, so you should try to avoid this problem before eating.
Although the benefits of nuts have been repeatedly confirmed, we still want to remind everyone to try to avoid choosing overly processed or heavily flavored nuts. And any diet must be balanced. Even if it is nuts, eating too much is not a good thing.
Because the calories of nuts themselves should not be underestimated, it is easy to consume excessive amounts without dietary restrictions. If they are fried, coated in sugar, sprinkled with salt and other processing procedures, it may lead to weight gain and even cause the nuts to lose their original nutritional value. .
Therefore, it is generally recommended that when purchasing, it is best to choose the original flavor, less refined, and small packaging. On the one hand, it can prevent you from becoming addicted to eating. On the other hand, it can also prevent nuts with high fat content from oxidative deterioration caused by contact with air after opening, which will affect the health value of nuts!
References:
1. Xiao Ningxin (translated) (2011). Nutrition in Perspective, 8/e. Yixuan. (Carol Byrd-Bredbenner, Gaile Moe, Donna Beshgetoor, Jacqueline Berning, 2008)
2.A+ Medical Encyclopedia
3.FDA.gov－Nuts and Nut Products Methods
4.Health alternatives.com－Nuts, Grains & Seeds Chart