As you know, nuts are very popular foods today because they are quite easy to eat, delicious, convenient and nutritious. Most nuts are present in many dishes: appetizers, main dishes, dietary or vegetarian dishes. On the outside, nuts are quite small in size, rough and not very eye-catching, but don’t be so quick to look down on them, hidden inside them is a large amount of nutrients that few other foods can compare to. comparable.
Tui Khoe And You will introduce and explain to you some common questions surrounding nutritious nuts.
1. So, what are seeds?
You can understand it simply like this, most seeds are part of the fruit of a plant, they usually have a quite hard shell to protect the kernel inside, so if we want to eat them we have to separate the shell. now out. A pretty great thing, nowadays you can buy most shelled and pre-processed nuts at stores for immediate use.
Introducing to you some commonly consumed nuts:
Summary: We only mention edible seeds that have high nutritional value and are commonly used today. Currently these nuts are available on the market, you can easily find and buy them as snacks or use as ingredients for other dishes.
2. What nutrients do nuts provide?
Like all other plant foods, nuts provide a variety of nutrients, including monounsaturated and polyunsaturated fats (healthy fats), a portion of protein and many other nutrients: fiber, vitamins, minerals (calcium, iron, zinc, magnesium…).
Each type of seed will provide different nutrients and nutrients. Most types of nuts will contain a few nutrients that are more prominent than the others. You can refer to the following statistics:
3. Are nutritious seeds good for heart health?
Most nuts contain substances that help our body’s cardiovascular system. These substances are specifically:
- Monounsaturated and polyunsaturated fats help stabilize blood cholesterol levels.
- Natural sodium and potassium from plants help maintain better blood pressure.
- Antioxidant vitamins and minerals help reduce cell damage and inflammation.
- The amino acid arginine helps keep blood vessels elastic, thereby reducing the risk of atherosclerosis (hardening of the arteries).
- Fiber and plant sterols help reduce the amount of cholesterol absorbed from the intestinal wall.
Studies show that you should use about 30 grams of nutritious seeds every day to reduce the risk of heart disease by 30-50%, and reduce the risk of death from heart disease by about 20%.
Summary: Nutritious seeds are especially good for our cardiovascular system. If you are suffering from some heart problems, here’s some advice for you: You should consume 67g of nutritious nuts every day (can be eaten in addition or replaced with meals) which will help you clearly improve your condition. medical condition.
4. Do nuts help control type 2 diabetes?
A large study found that women who ate about 30g of nuts per day, at least 5 days a week, had about a 30% lower risk of type 2 diabetes than those who ate little or none. Eat nutritious seeds. Analyzing the above data, researchers concluded that monounsaturated and polyunsaturated fats (healthy fats) found in nuts have the effect of enhancing insulin stability. , thereby controlling diabetes better.
Another meta-analysis from Harvard showed that people who consumed about 30g of nuts in their diets a week had a 13% reduced risk of type 2 diabetes.
Summary: Most nuts contain healthy fats that help you control type 2 diabetes. Eating a reasonable combination of nuts will provide you with other essential nutrients to help you improve your condition. more comprehensive health.
5. Will eating nutritious seeds cause weight gain?
You have researched and known that nutritious nuts are very good for the body, it is a healthy eating trend these days, you want to use them but are still wondering: Will eating nuts make you gain weight?, will eating nuts make you gain weight? get fat? The answer is NO, if you can ensure that your daily calorie intake does not increase compared to your normal diet.
Nutritious seeds are foods that contain a much better source of protein and healthy fats originating from plants than these compounds originating from animals. Above all, when eaten into the body, these healthy fats will help you feel full longer, helping to control cravings (cravings due to sadness, cravings due to happiness, cravings due to not being sad or happy, cravings Eat when you have free time…) thereby reducing the risk of obesity.
Summary: When you eat 30-50g of nuts every day, you will not gain weight. Using nutritious seeds to replace a few large meals during the week can also help you lose weight.
6. What are the symptoms of nut allergy?
The rate of nut allergy appearing in the human body is quite low, but the consequences it brings are very serious, and can leave many unpredictable sequelae.
Some manifestations of nut allergy: see here.
When you have any symptoms of a nut allergy, seek help from your doctor and talk ARE NOT with nuts when the body is allergic to them.
7. How many nutritious seeds are enough to eat?
Every day you should eat 30g of nuts, eat them directly as snacks or process them into other dishes. If you are not used to eating a certain type of nut, you can reduce the amount of that type. We recommend the amount to use of each type of nut in a day as follows:
- 20 almonds
- 15 cashews
- 20 hazelnuts
- 15 macadamia
- 15 pecans
- 2 tablespoons pine nuts
- 30 chestnuts
- 9 walnuts
8. What are other uses of nutritional seeds?
In addition to the proven benefits of nutritional seeds as well as the specific uses of each type of seed, we found a few small documents proving that nuts can also be very beneficial to our bodies. much:
- Reduce the risk of gallstone disease
- Enhance vision, reduce degeneration of eye functions
- Maintain and enhance musculoskeletal health
- Slows down the aging process of brain function
- Reduce the risk of cancer
Today, Tui Khoe And You is happy to answer and provide the necessary information to help you gain more knowledge to confidently choose and use the most suitable nutritious nuts for yourself and for yourself. family or friends.
If you have a few small questions, don’t hesitate to send them to us via: https://www.facebook.com/tuikhoeconban/ to get the best answers.