As a common ingredient, peanuts not only taste crispy and delicious, but also have a variety of nutrients that have many benefits for human health. In this article, we'll take a closer look at the benefits of peanuts for vascular health, as well as recommendations for eating them in moderation each day to help you get the most out of the health benefits of peanuts.
1. The benefits of peanuts for vascular health
1. Rich in monounsaturated fatty acids: Peanuts are rich in monounsaturated fatty acids, such as oleic acid, which helps lower LDL (low-density lipoprotein) cholesterol levels, thereby reducing the risk of arteriosclerosis and cardiovascular disease.
2. Rich in vitamin E: Peanuts are rich in vitamin E, which is a powerful antioxidant that helps protect vascular endothelial cells from free radical damage and reduce oxidative damage to blood vessel walls.
3. Plant-based protein sources: Peanuts are an important source of plant-based protein, and intake of moderate amounts of protein can help maintain the elasticity and stability of blood vessel walls.
2. Recommendations for moderate consumption every day
Despite the benefits of peanuts for vascular health, excessive intake can also have adverse effects, especially those that are high in calories and fat. Therefore, here are the recommendations for eating peanuts in moderation every day:
1. Recommended intake: Eat about 30 grams to 50 grams of peanuts in moderation every day to obtain their nutritional benefits without excessive calorie and fat burden.
2. Nuts with other ingredients: Peanuts can be eaten alone as a snack, or added to breakfast cereals, salads or juices, and eaten with other ingredients to increase taste and nutritional balance.
3. Avoid overconsumption: Despite the health benefits of peanuts, excessive consumption can also increase calorie and fat intake, increasing the risk of obesity and cardiovascular disease, so it is recommended to control your daily intake.
3. Precautions
1. Allergy risk: Some people may be allergic to peanuts, especially children, so if there is a history of peanut allergy or suspected allergy symptoms, you should avoid eating peanuts or do it under the guidance of a doctor.
2. Choose healthy peanut products: Choose unprocessed or minimally processed peanut products, such as unsalted or unsweetened peanut kernels or peanut butter, to avoid consuming too much added and salt.
3. Eat a balanced diet: Peanuts are not the only source of nutrients, so it is recommended to eat a balanced diet with a variety of vegetables, fruits, whole grains and protein.
conclusion
Peanuts are a nutritious ingredient that has a variety of benefits for vascular health, and eating them in moderation can help reduce the risk of cardiovascular disease. However, it is necessary to control your intake to avoid the adverse effects of excessive consumption, and at the same time maintain a healthy lifestyle with a balanced diet.