"Sister Wang, are you still eating walnuts? It's been crazy on the Internet, saying that nuts are the 'cancer culprit', more poisonous than bacon barbecue! What can I do?" When Aunt Wang heard this, the walnut shell in her hand instantly stagnated, and the smile on her face solidified into a trace of consternation.
As a recognized health leader in the community, Auntie Wang is well aware of the nutritional value of nuts and often recommends them as a healthy snack to relatives and friends. This sudden assertion of "the culprit of cancer" is like a pebble thrown into a calm lake, causing ripples.
She looked up at Sister Zhang, her eyes showing confusion and uneasiness: "Sister Zhang, are you saying that this is reliable? We have eaten nuts for most of our lives, is it really that terrible?"
Sister Zhang was also at a loss when she heard this. At this moment, Aunt Wang's heart is mixed. On the one hand, she worries that her long-standing health advice may be misleading, and on the other hand, if nuts are really so dangerous, won't her eating habits be completely overturned for years?
01. A treasure trove of nuts for nutrition
A treasure trove of high-quality fatty acids: Nuts are known for their abundance of unsaturated fatty acids, "good fats" that contribute to the prevention of cardiovascular disease.
Concentrated carrier of protein: Nuts are an important source of plant protein, and their protein content is generally higher than that of most plant foods, such as walnuts, almonds, etc., with a protein content of about 15%.
Although individual amino acids may be slightly insufficient, nuts still provide a considerable amount of protein and are essential for maintaining muscle growth, repair and immune function.
Rich in trace elements: Nuts are rich in a variety of trace elements that are essential for health. Magnesium contributes to the maintenance of nerve and muscle function, zinc is involved in immune response and DNA synthesis, and selenium is a powerful antioxidant that helps prevent cell damage.
Nuts are extremely high in vitamin E, which protects cell membranes from oxidative stress and plays an important role in skin health, vision protection and immune system support.
Contributors to dietary fiber: Although nuts are generally a high-energy food, the dietary fiber contained in them cannot be ignored. Components such as cellulose, hemicellulose and lignin help to increase satiety, regulate intestinal peristalsis, and prevent constipation.
A treasure trove of phytochemicals: nuts contain a variety of bioactive compounds, which have multiple biological activities such as antioxidant, anti-inflammatory, anti-tumor, and hypolipidemic.
In particular, unique components such as amygdalin in almonds and walnut in walnuts have been shown to have good antioxidant, anti-diabetic, and anti-atherosclerosis effects.
02.2 species of nuts are the "culprit of cancer."
Threat of aflatoxins: Aflatoxins are a strong carcinogen, especially associated with the development of liver cancer. During the harvesting, transportation and storage of nuts, nuts are susceptible to contamination by Aspergillus flavus and produce aflatoxins.
Because it is stable to heat, it is difficult to remove it completely by conventional cooking methods, so eating contaminated nuts may lead to long-term exposure of trace amounts of aflatoxins, which can cumulatively increase the risk of cancer.
Carcinogens during cooking: Nuts are prone to produce harmful substances during high-temperature cooking, especially when excessively fried, baked or stir-fried, such as polycyclic aromatic hydrocarbons such as benzo[a]pyrene and acrylamide and heterocyclic amines.
These substances have been classified as Class I or Class II carcinogens by the International Agency for Research on Cancer under the World Health Organization, and long-term large intake may increase lung cancer, stomach cancer, colon cancer, etc
03. How to choose and eat nuts correctly
Pay attention to quality and freshness: When buying nuts, we give priority to choosing well-known brands of sealed packaging products to ensure that their production, processing and storage processes meet food safety standards.
Check the production date and expiration date on the packaging to ensure that the product is fresh. In appearance, nuts should have natural color, no obvious oily taste, no mildew, and insect moth.
Choose plain nuts with no added flavorings: Choose plain nuts that are not deeply processed, have no artificial flavors, colors, or preservatives to maintain their natural nutritional properties.
Reasonable combination and diversified intake: Different types of nuts have their own characteristics, and a variety of nutrients can be obtained more comprehensively through a reasonable combination of various nuts.
Control your portion intake: Although nuts are highly nutritious, excessive consumption can lead to excessive energy intake due to their high calorie density. It is generally recommended to limit your daily nut intake to a small handful (about 30 grams) as a healthy snack between meals.
When to eat: Nuts are rich in dietary fiber, and eating them in moderation can help to enhance satiety, and as a morning or afternoon meal, it is effective in preventing overeating caused by excessive hunger.
Suggestions for special populations: For children, nuts should be introduced in moderation and chopped to avoid the risk of suffocation when they have the ability to chew and there is no nut allergy. Pregnant and breastfeeding women can increase their nut intake appropriately under the guidance of their doctor to obtain essential nutrients.
In the face of the complex health information on the Internet, we should remain rational and prudent, learn to distinguish between truth and falsehood, and not believe sensational remarks and not worry too much. In the selection and consumption of nuts, it is wise to follow the principle of diversification and make personalized adjustments based on personal physique and health status.
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