Nut Nutritive Value
Nuts contained 36.0% protein, 58.8% fat, 72.6% carbohydrate, and vitamins (B, E, etc.), trace elements (phosphorus, calcium, zinc, iron), dietary fiber, etc. In addition, it also contains a single, polyunsaturated fatty acid, including linoleic acid, linoleic acid and other essential fatty acids. The health benefits of nuts are shown in the following aspects:
1. Reduce the risk of type 2 diabetes in women. American researchers at the harvard school of public health nutrition department has 84000 in 11 countries 34 ~ 59 women for 16 years, the results showed that eating nuts could significantly reduce the risk of type 2 diabetes. They believe that nuts are rich in unsaturated fats and other nutrients that help improve the balance of blood sugar and insulin.
Lower cardiac death rates. Due to some of the nuts - with the role of arrhythmia, therefore, in the heart of the control of the known risk factors and diet, eat nuts and significantly related to reduce sudden cardiac death. Those who ate two or more nuts a week had lower risk of sudden cardiac death and death from coronary heart disease, compared with those who rarely or never ate nuts. In 2002, 85 patients with hyperlipidemia were treated with 75 grams of large American almonds every day for 4 weeks, and the blood lipid was observed. The results showed that the total cholesterol and apolipoprotein B were significantly decreased in the subjects after taking the large almonds, and the apolipoprotein A1 was significantly increased. The study showed that high amygdalas in the United States had good regulation of blood lipids and apolipoprotein levels in patients with hyperlipidemia.
3. Scavenge free radicals. Free radicals are very active and react with cellular tissue and DNA in the body to produce toxicity and damage. Studies have shown that some nuts, such as sunflower seeds, have a strong ability to scavenge free radicals, which can be compared to the ability of strawberries and spinach to scavenge free radicals.
4. Improve your brain. Brain cells are made up of 60 percent unsaturated fat and 35 percent protein. Therefore, for brain development, the first nutrient needed is unsaturated fatty acids. Nut foods contain a lot of unsaturated fatty acids, which also contain 15 to 20 percent of high quality protein and a dozen important amino acids, which are the main components of the brain's nerve cells. Vitamin B1, B2, B6, vitamin E and calcium, phosphorus, iron and zinc are also high in nuts which are beneficial to brain nerve cells. So eating nuts is good for improving brain nutrition, especially for pregnant women and children.
Improve your eyesight. The study found that chewing intensity plays a role in improving vision, and eating more nuts improves vision. The ciliary muscle of the eye has a moderating effect on the lens of the eye, while the regulating function of the ciliary muscle depends on the strength of the face, and the strength of the facial muscles is due to the intensity of the mastication. Modern people increasingly softening food, eat chewing little or no need to chew, facial muscle strength weak, ciliary muscle of eye lens adjustment function is reduced, vision is easy to fall. Therefore, to improve your eyesight, you should eat more hard food and stick to it for a long time.