Lao Liu sat in his small courtyard, pinching a few freshly peeled peanuts in his hands, and couldn't help but think of the days when he was in and out of the hospital frequently due to heart problems. Ever since his doctor advised him to pay attention to his diet, he has started eating some peanuts every day in hopes of boosting his heart health.
However, Lao Liu was a little puzzled, he heard that although peanuts are good, eating too much may have side effects. This made him wonder, can eating peanuts really make him healthy, and if so, what is the right way to eat them?
1. Scientific discoveries on peanuts and cardiovascular health
In recent years, cardiovascular diseases have become the "number one enemy" that threatens the health of middle-aged and elderly people. Faced with such a situation, scientists have been looking for simple and effective preventive measures. In this exploration, peanuts became the focus of research.
According to a study published in the journal "Stroke", more than 70,000 middle-aged and elderly people who participated in the study found in a 15-year follow-up survey that those who consumed an average of 4~5 peanuts per day had a 13% lower risk of cardiovascular disease, of which the risk of ischemic stroke was reduced by 20%, and the risk of total stroke was also reduced by 16%.
This finding undoubtedly provides strong evidence for a positive link between peanuts and cardiovascular health.
Researchers speculate that peanuts' rich dietary fiber, minerals and monounsaturated fatty acids may be a major contributor to their reduction in cardiovascular risk.
These ingredients play a variety of beneficial roles in the body, such as helping to lower cholesterol and improving the elasticity of blood vessels, which in turn protects the health of the heart and blood vessels.
2. The nutritional content of peanuts and their health benefits
Peanuts are not only loved by many people for their taste, but their nutritional value is also well known. Every 100 grams of peanuts contain 49.24 grams of unsaturated fatty acids, 24.8 grams of protein, and 8.5 grams of dietary fiber, as well as 705 milligrams of potassium and 8.33 milligrams of vitamin E. The combination of these nutrients makes peanuts a comprehensive and wholesome food.
Unsaturated fatty acids, especially linoleic acid in peanuts, are particularly effective at lowering cholesterol levels. They help promote the breakdown of cholesterol and are excreted from the body in the form of bile acids.
Ingredients such as choline and lecithin in peanuts help to improve the elasticity of blood vessels while preventing cholesterol from being deposited in the walls of blood vessels.
In addition to its cardiovascular benefits, the lecithin in peanuts is rich in "choline," an important neurotransmitter precursor. It combines with "acetyl" in the body to form "acetylcholine", which has a non-negligible effect on the development of nerve cells and the enhancement of memory.
In addition, the glycerides and sterol esters in peanuts can also effectively promote the production of platelets in the bone marrow, which in turn promotes the coagulation process, which is also helpful for preventing bleeding diseases. Therefore, eating peanuts in moderation does have many health benefits.
3. The relationship between actual peanut intake and blood pressure
With the improvement of living standards and the increase of work pressure, hypertension has become one of the important factors affecting the health of middle-aged and elderly people. Therefore, there is a general concern about the effect of food on blood pressure.
The relationship between peanuts and blood pressure has not been completely consistent. Some studies have found that some components in peanuts, such as magnesium and potassium, have a certain regulatory effect on blood pressure and can help reduce blood pressure levels;
Other studies suggest that peanuts are high in fat and calories, and that excessive intake may adversely affect blood pressure.
A study published in the Journal of Nutrition states that a moderate intake of peanuts can help control blood pressure, but it is important to control the intake reasonably so that you don't consume too many calories and fat.
In addition, peanuts are often eaten with other foods, such as fried peanuts and peanut butter, which may increase calorie and salt intake, which can adversely affect blood pressure.
Therefore, in order to maximize the regulatory effect of peanuts on blood pressure, it is recommended to choose unsalted peanuts with original flavor and control the intake.
Fourth, the method of healthy consumption of peanuts
The right way to eat peanuts is essential to bring out the nutritional benefits of peanuts. Poaching, stewing, and boiling porridge are three healthy ways to eat peanuts.
Boiled peanuts can retain the nutrients of peanuts to the greatest extent, stewing can make the taste of peanuts more delicious, and boiled porridge can evenly integrate the nutrients of peanuts into the porridge, which is easy to be absorbed by the body.
In contrast, fried peanuts are not a healthy choice. The frying process causes peanuts to absorb a lot of oil, increasing calorie and fat intake, and may also produce carcinogens. Therefore, try to avoid consuming fried peanuts to avoid adverse health effects.
Whether it's boiled, stewed, or boiled porridge, it's a good way to eat peanuts healthily. By consuming peanuts in moderation, combined with a healthy diet and lifestyle, you can better enjoy the health benefits of peanuts and maintain cardiovascular health.
5. The potential role of peanuts in controlling diabetes
Diabetes has become a major global health challenge and is closely linked to cardiovascular disease. In daily dietary management, choosing the right foods is crucial for diabetics. Peanuts, as a low-sugar and high-protein food, have received more and more research attention in recent years.
According to a study in the journal Diabetes Care, regular intake of peanuts or peanut products can help improve blood sugar control in people with diabetes.
Studies have shown that the unsaturated fatty acids in peanuts help to improve insulin sensitivity, which regulates blood sugar levels to some extent. In addition, the low-sugar properties of peanuts make them an ideal snack for diabetics.
6. Peanut allergy and preventive measures
Despite the numerous health benefits of peanuts, peanut allergy is a common food allergy that can be life-threatening when severe. People with peanut allergies must be extra careful when eating peanuts, as even very small amounts of peanut protein can trigger an allergic reaction.
For people with peanut allergies, avoiding any food that contains peanut ingredients is a necessary precaution. At the same time, family members and caregivers should also learn to recognize the ingredients on food labels to ensure that peanuts are not accidentally ingested.
Education and awareness raising are key to preventing peanut allergy accidents. In addition, research is also exploring how to reduce allergenism in peanuts through food processing techniques to reduce the risk of allergies.
7. Peanut eating tips combined with life practice
While enjoying the various health benefits that peanuts bring, it is essential to understand how to consume peanuts properly. Here are some practical tips to help you eat peanuts safer and healthier:
1. Choose unprocessed plain peanuts and avoid peanut products with added salt and sugar.
2. Control your daily peanut intake, the recommended intake is a small handful (about 28 grams).
3. When frying peanuts, try to use a small amount of vegetable oil and avoid frying at high temperatures.
4. For people with specific health problems such as hyperlipidemia and diabetes, it is recommended to adjust the amount and frequency of peanut consumption under the guidance of a doctor.
By combining the above tips, you can not only enjoy the delicious taste of peanuts, but also take advantage of their health benefits to add a nutritious and healthy side to your diet.
summary
Peanuts are rich in unsaturated fatty acids, protein, vitamin E and other nutrients, which have been shown to help improve vascular health. Rational consumption of peanuts can reduce the risk of cardiovascular disease.
The correct way to eat it is to eat unprocessed plain peanuts in moderation, with a recommended daily intake of a small handful (about 28 grams). Avoid excessive consumption of peanuts or fried or heavily salted peanuts to avoid excessive calorie and sodium intake, which may affect your health.