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A few grams of nuts a day is good for physical and mental health
2017-01-15
Source: Fenghuang Wang
Nuts, all eaten; eat hazelnuts, walnuts and peanuts and other nuts, can reduce the risk of some diseases, good for health. From the perspective of nutrition and health, the effect of eating nuts, the relevant discussion really a lot. This paper is the British Imperial College of Technology and the Norwegian University of Science and Technology and other institutions of the researchers from the nutritional point of view, the study part of the nuts reduce the mechanism of disease, and edible methods.
British scientists such as the Imperial College of Science and Technology and the Norwegian University of Science and Technology and other institutions in the latest British "BMC Medicine" reported that if the average daily consumption of about 20 grams of nuts, a person can reduce the risk of coronary heart disease by nearly 30% Cancer risk is reduced by about 15%. In addition, this diet may also be associated with decreased risk of respiratory disease and diabetes.
Researchers analyzed 29 published research reports worldwide, involving as many as 819,000 people, covering hazelnut, walnut and peanuts and other nuts. The researchers said that although there are some differences between the different populations, but the overall consumption of nuts and most people are linked to a variety of disease risk reduction.
"These foods have health benefits that may be associated with their high levels of cellulose, magnesium and polyunsaturated fats," said Dave Orne, a researcher at the Imperial College of Technology and one of the authors of the report. Cholesterol levels and the risk of cardiovascular disease. Especially walnuts and pecan, which are themselves rich in antioxidants, can respond to oxidative stress, and may help reduce the risk of cancer.
However, the study also pointed out that the nuts are not eating more, the greater the efficacy, there is no evidence that the average daily consumption if more than 20 grams, can bring further health benefits.
Peanut butter is not effective for peanuts
A similar study was published in the international journal of epidemiology in 2015: there is a correlation between nut intake and low mortality, but peanut butter does not have a similar protective effect.
From 1986, the researchers conducted a cohort study of 120,000 Dutch residents (both male and female) aged 55 to 69 years. In the study, the researchers questioned the study population intake of peanuts, nuts and peanut butter Quantity and frequency of peanuts and nuts intake of the assessment. They then analyzed overall mortality and disease-specific mortality after 1986.
The results showed a significant association between peanut and nut intake and death from cardiovascular disease, confirming previous findings in the United States and Asia. In addition, the study found that, in addition to cardiovascular disease, the intake of peanuts and nuts was also significantly associated with decreased mortality from cancer, diabetes, respiratory disease and neurodegenerative diseases.
Because peanuts and nuts contain a variety of nutrients, such as monounsaturated and polyunsaturated fatty acids, vitamins, fibers, antioxidants and other bioactive substances, may reduce the risk of death have a role. Because peanut butter is supplemented with salt and vegetable oils and also contains trans-fatty acids, the protective effects of beneficial substances may be inhibited by salts and trans-fatty acids, and do not act as a peanut-like protective effect.
Harvard University School of Medicine lecturer Bao Ying said in 2013, compared with people who do not eat nuts, nuts a week to eat more than seven times the mortality rate is low 20%, eat five to six times a week low of 15% 2 to 4 times a week to eat low 13%, 11% lower once a week to eat a week to eat less than 7%. According to the disease type, people who eat nuts more than five times a week have a 29% lower heart disease mortality and a 11% lower cancer mortality rate.
Studies have also shown that there is little difference between the different types of nuts in reducing mortality, so there is no need to worry about which nuts to eat. In addition, both the elderly and young people, regardless of whether the positive exercise, whether vegetarian or not, nuts have a protective effect on them.
"According to our survey, it is recommended to eat more than twice a week of nuts, which will contribute to health and longevity," said Bao Ying, "of course, this does not mean eating nuts, you can not exercise, you can eat more meat. Maintain a low - fat diet, eat more fruits and vegetables, and more exercise.
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