It’s April and May again, the season for sowing peanuts. We are all familiar with peanuts, which have been loved by the people since ancient times and are known as “longevity fruit”. But in recent years, peanuts have also “provoked” a lot of controversy.

Some people say: “Peanuts can lower blood lipids, reduce cholesterol, and are good for cardiovascular.” Others say: “Peanuts contain a lot of fat, which can be used to extract oil. It’s good to eat without raising blood lipids, but you want to protect your cardiovascular system?”

Different people There are different opinions, which one is more credible? Don’t worry, I will tell you the answer today.

1. Peanut finally “raised the air”!

Many studies have found that eating some nuts properly is beneficial to cardiovascular health. But in people’s impression, it seems that only walnuts, pistachios, almonds, hazelnuts, etc. are considered nuts, and peanuts do not seem to be healthy.

However, several studies in recent years have finally made peanuts “excited”! Eating peanuts properly can really help prevent cardiovascular disease!

In 2021, a study published in the authoritative medical journal “Stroke” pointed out that proper daily intake of peanuts can prevent < strong>Ischemic strokeand cerebrovascular disease.

Through the survey, the researchers calculated that 7479 participants aged 45-74 After a 14.8-year follow-up, the researchers found that both men and women, Risk of stroke, ischemic stroke, and cerebrovascular disease in participants who ate 4-5 peanuts per daycompared to participants who did not eat peanuts 16%, 20%, 13% respectively.

Previously, research published by Harvard University in JACC also showed that regularly replacing other refined grains with nuts such as peanuts and walnuts can reduce the risk of cardiovascular disease. It can be seen that for the prevention of cardiovascular disease, peanuts have certain benefits.

Second, how much do you eat a day? Is it better cooked or raw?

So many people love peanuts just because they are delicious?

In fact, peanuts are rich in nutritional value. Peanuts are called “longevity fruit”, and protein content is as high as 20%~25%, higher than eggs. In addition, peanuts contain lysine, vitamin E, vitamin B, choline and minerals such as potassium, calcium, iron, and zinc.

However, peanuts are high-calorie foods. No matter how delicious and nutritious they are, we must pay attention to how we eat them.

1. How much can I eat every day?

Everything is about moderation. According to the latest 2022 dietary guidelines, normal adults should consume 25-35 grams of soybeans and nuts per day. However, the fat content of peanuts can reach more than 40%. Excessive intake is easy to exceed the standard. It is recommended to eat peanuts as a snack, about 10 grams per day.

If you have too much peanut intake, it is recommended to reduce the intake of other foods, so as to control the total calories of three meals a day, so as not to exceed the standard.

2. How to eat better?

Some people like to eat peanuts raw, while others like to eat peanuts cooked. Is it better to eat raw or cooked? In fact, eating raw or cooked does not affect the nutritional value of peanuts. You can choose according to your own needs and tastes.

Just pay attention, If you want to eat cooked peanuts, just boil them directly. Boiled water can retain nutrients to the greatest extent, and high-temperature cooking methods such as frying and frying will cause nutrient loss and increase heat, which is not conducive to health.

In addition, it is not recommended to eat more salty dried, Huaiyan, and spiced peanuts. These peanuts have high salt content and are not good for health.

Third, two common misunderstandings should be avoided

Although Peanuts have high nutritional value and are good for the body, but we must look at them objectively, do not deify the efficacy of peanuts, and stay away from some unscientific practices.

Myth 1: Peanuts nourish blood?

Blood needs iron, vitamin B12 and folic acid, but the iron content and vitamin B12 content of peanuts do not high, what’s more, iron from plant foods is not easily absorbed, and the absorption rate is far lower than that of animal foods.

In order to replenish blood, it is recommended to eat properlyred meat, animal liver, animal blood, fresh fruits and vegetables Wait for food!

Myth 2: Everyone can eat?

For some special groups, they should eat as little or no peanuts as possible, for example:

• Patients with high uric acid, peanuts are high purine foods. Excessive intake of peanuts will increase the level of uric acid and easily induce gout attacks.

• patients with chronic kidney disease, due to the limited ability of the body to metabolize phosphorus, peanuts Rich in phosphorus, it will increase the metabolic burden on the kidneys, so it is not recommended to eat more.

Increase knowledge: Strictly speaking, peanuts are not nuts

Many people think that peanuts are nuts, but strictly speaking they are not.

In botanical terms, a true nut is a fruit that consists of a hard peel and seedsfruit , the peel does not crack when the fruit is ripe. Peanuts are legumes, and belong to the “pod” together with lentils, green beans and soybeans. Peanuts and nuts also grow in different places, with nuts growing on trees and flowers growing in the soil.

Do you like peanuts? Flowers are cheap and cheap, and have high nutritional value, but you must pay attention to proper intake and don’t be greedy!

# Yao Zero Plan#

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