Peanuts (peanuts) are most popular legumes It is popular all over the world due to its nutritional value, taste and affordability. Its beneficial effects on heart health have also received a lot of attention from both consumers and scientists. Its plant-based proteins, unsaturated fats, and fiber (complex carbohydrates) main components The ingredients that make up peanuts have been proven to be healthy nutrients for the human body.
Studies have found that eating peanuts not only reduces the risk of cardiovascular and cerebrovascular disease, but is also beneficial in improving cognitive function and stress response. Practitioners of Chinese Medicine (TCM) point out that peanuts have many benefits, but five types of people should avoid eating peanuts.
Peanuts can reduce the risk of cardiovascular and cerebrovascular disease
in the investigation report The research team, published in September 2021 in the American Stroke Association journal Stroke, followed 74,793 participants aged 45 to 74 for up to 14.8 years (median follow-up).
The results of the study showed that people who ate an average of four to five peanuts a day had a 16% overall risk of stroke and a 20% risk of ischemic stroke compared to those who did not eat peanuts. , the risk of cardiovascular disease is reduced by a percentage. However, no significant correlation was found between eating peanuts and the risk of hemorrhagic stroke or ischemic heart disease.
Nutrients from nuts may help reduce the risk of cardiovascular disease (CVD) by improving lipid/lipoprotein profiles, enhancing glycemic control, reducing inflammation and lowering blood pressure levels. Peanuts are rich in unsaturated fatty acids, especially monounsaturated and polyunsaturated fatty acids (linoleic acid), which can improve blood lipid levels and lower blood pressure levels. can lower , thus helping reduce the risk of CVD.
another study The American Journal of Clinical Nutrition, published January 2021, is the world’s most acclaimed journal in the field of nutrition, and has found that consuming peanuts daily instead of refined grains can help you gain weight. found that it could reduce the risk of cardiometabolic disease in high-risk populations without .
The researchers conducted a 12-week randomized controlled trial in 224 participants who had or were at risk of metabolic syndrome (abdominal obesity, hyperglycemia, dyslipidemia, hypertension and other cardiometabolic abnormalities). conducted the test. All participants added peanuts to their meals as a snack instead of white rice.
Results showed that substituting peanuts for refined grains did not significantly alter blood sugar levels or blood lipid parameters. reduced risk.
Therefore, it is healthy to replace refined grains with similar energy content with some peanuts in your daily diet.
Peanuts have beneficial effects on cognitive function and stress response
a study A study published in Clinical Nutrition in September 2021 showed that consuming peanuts and peanut butter had beneficial effects on cognitive function and stress response in healthy young people (ages 18-33). .
Researchers conducted a 6-month intervention study with 63 participants (19 men, 44 women). The results showed that compared to the start of the study, participants who ate peanuts and peanut butter had significantly higher real-time memory scores and improved memory. They felt less anxious and depressed than those who did not eat peanut butter.
According to research analysis, the benefits of peanut and peanut butter consumption on cognitive function and stress response may be associated with increased intake of polyphenolic compounds and short-chain fatty acid levels.
Polyphenolic compounds may enhance the expression of brain-derived neurotrophic factors through interactions with the gut microbiota, thereby indirectly affecting cognition and mood. Short-chain fatty acids are the major metabolites produced by the gut microbiota and have immunomodulatory and anti-inflammatory properties that exert protective effects against depression and neurodegenerative diseases.
As research highlights, peanuts have health benefits when eaten in moderation and may enhance memory function and stress responses in healthy young adults. is not understood, so more clinical trials need to be set up to increase the number of participants and have longer follow-up periods to fully clarify the beneficial effects of eating peanuts on cognition. there is.
Warning: 5 Types of People Who Are Not Good For Eating Peanuts
Peanuts are good for our health, but moderation in consumption is important. So what is a healthy daily allowance?
Chinese medicine doctor He Wenxing Said In his Youtube video, he states that moderate consumption of nuts in the daily diet is very beneficial for human health. He recommends consuming an average of 70 grams (2.5 ounces) per week. This equates to about 10 grams (0.4 ounces) for him a day.
When eating peanuts, it is best to soak or boil them in vinegar and use as little oil or salt as possible. Peanuts with too much salt or oil are not considered healthy.
He reminded us that peanuts may be contaminated with aflatoxin. high concern food safe. Therefore, peanuts should be discarded if they become moldy, black, or have a bitter taste.
He also emphasized that the following five groups of people are not suitable for eating peanuts.
- People allergic to peanuts: Allergic reactions to peanuts symptoms Vomiting, diarrhea, hives, angioedema (swelling of the lips, face, throat, and skin), asthma in severe cases, and even anaphylactic shock.
- People who recently had a cholecystectomy: Peanuts are rich in fat, and bile plays a very important role in the digestion and absorption of fat. .
- People with hyperuricemia: Peanuts contain large amounts of purines (96.3 mg per 100 grams), which after metabolism in the body produce uric acid, triggering gout attacks.
- People with chronic kidney disease: Peanuts have a high protein content, and protein metabolism and reabsorption are closely related to the kidneys. It can provoke it and make the symptoms worse.
- People with hyperviscosity: The outer red sheath of peanuts has the ability to stop bleeding and clots, so it’s best to remove the sheath before eating.
