Nuts contain protein, fat, carbohydrates, vitamins (such as B vitamins and vitamin E), trace elements (phosphorus, calcium, zinc, and iron), and dietary fiber. They also contain monounsaturated and polyunsaturated fatty acids, including essential fatty acids such as linolenic acid and alpha-linolenic acid. The health benefits of nuts are mainly reflected in the following aspects:
1. Reducing the risk of type 2 diabetes in women. Researchers at the Department of Nutrition, Harvard School of Public Health, conducted a 16-year follow-up study of 84,000 women aged 34-59 in 11 countries. The results showed that eating more nuts significantly reduced the risk of type 2 diabetes. They believe that nuts are rich in unsaturated fats and other nutrients, which help improve the balance of blood sugar and insulin.
2. Reducing the rate of sudden cardiac death. Because certain components in nuts have anti-arrhythmic effects, after controlling known cardiac risk factors and maintaining a reasonable diet, eating nuts is significantly associated with a reduction in sudden cardiac death. Compared to those who rarely or never eat nuts, those who eat nuts two or more times a week have a lower risk of sudden cardiac death and death from coronary heart disease. In 2002, a study of 85 patients with hyperlipidemia administered 75 grams of American almonds daily for four weeks, and their blood lipid levels were observed. The results showed that serum total cholesterol and apolipoprotein B significantly decreased, while apolipoprotein A1 significantly increased after consuming almonds. This indicates that American almonds, rich in monounsaturated fatty acids, have a good regulatory effect on blood lipid and apolipoprotein levels in patients with hyperlipidemia.
3. Scavenging free radicals. Free radicals are highly reactive and can react with cells, tissues, and DNA in the body, producing toxic and damaging effects. Studies have shown that some nuts, such as sunflower seeds, have a strong ability to scavenge free radicals, comparable to that of strawberries and spinach.
4. Boosting brain function and intelligence. Brain cells are composed of 60% unsaturated fatty acids and 35% protein. Therefore, the primary nutrient needed for brain development is unsaturated fatty acids. Nuts are rich in unsaturated fatty acids, as well as 15%–20% high-quality protein and more than a dozen essential amino acids, which are the main components of brain nerve cells. Nuts are also high in vitamins B1, B2, B6, and E, which are beneficial to brain nerve cells, as well as calcium, phosphorus, iron, and zinc. Therefore, eating nuts is very beneficial for improving brain nutrition, and is especially suitable for pregnant women and children.
5. Improve eyesight. Studies have found that chewing intensity plays a role in improving eyesight, and eating more nuts can improve vision. The ciliary muscle of the eye has a regulatory function on the lens of the eye, and the regulatory function of the ciliary muscle depends on the strength of facial muscles. Strengthening facial muscles benefits from chewing intensity. Modern diets are increasingly soft, requiring little or no chewing, leading to weakened facial muscles and reduced ciliary muscle regulation of the lens, thus easily causing a decline in vision. Therefore, to improve eyesight, you should eat more hard foods and consistently chew your food thoroughly.