It is April and May every year, which is 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 the cardiovascular system." Others say: "Peanuts contain a lot of fat, which can be used for oil extraction .

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

1. Peanuts finally "raised their eyebrows"! ===========================================

Many studies have found that eating some nuts in moderation 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 "boom"! Eating peanuts properly can really help prevent cardiovascular disease!

In 2021, a study published in the authoritative medical journal "Stroke" pointed out that proper intake of peanuts every day can prevent ischemic stroke and cerebrovascular disease .

Through the survey, the researchers calculated the peanut intake of 7,479 participants aged 45-74. After 14.8 years of follow-up , the researchers found that, regardless of gender, participants who consumed 4 to 5 peanuts per day were significantly different from those who did not. Compared with participants who ate peanuts, the risk of stroke, ischemic stroke, and cerebrovascular disease was reduced by 16%, 20%, and 13%, respectively .

Previously, Harvard University's research published 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.

2. How much do you eat a day? Is it better cooked or raw? =========================================================

So many people love peanuts just because they taste good?

In fact, peanuts are also rich in nutritional value. Peanuts are called "longevity fruits", and their protein content is as high as 20% to 25% , which is higher than eggs. In addition, peanuts also contain lysine, vitamin E, vitamin B, choline and minerals such as potassium, calcium, iron, and zinc .

However, peanuts are high-calorie foods. Even if they are delicious and nutritious, we must pay attention to how we eat them.

1. How much can you eat every day?

Everything should be in moderation. According to the latest dietary guidelines in 2022, normal adults should consume 25 to 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 consume too much peanuts, 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, some people 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, you can 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 conducive to health.

Three, two common mistakes to avoid

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

Myth 1: Peanuts can nourish blood?

Iron, vitamin B12 and folic acid are needed for blood supplementation, but the content of iron and vitamin B12 in peanuts is 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.

To replenish blood, it is recommended to eat red meat, animal liver, animal blood, fresh fruits and vegetables and other foods properly !

Myth 2: Everyone can eat?

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

• In patients with high uric acid , peanuts are high purine foods. Excessive intake will increase the level of uric acid and easily induce gout attacks.
• In patients with chronic kidney disease , due to the limited ability of the body to metabolize phosphorus, peanuts are rich in phosphorus, which will increase the metabolic burden on the kidneys. It is not recommended to eat more.

Knowledge: Strictly speaking, peanuts are not nuts

Many people think of peanuts as nuts, but technically they are not.

From a botanical point of view, a true nut is a fruit that consists of a hard peel and seeds that do not split open when the fruit ripens. 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 eating peanuts? Flowers are cheap and cheap, and have high nutritional value, but you must pay attention to proper intake and don’t be greedy!

> > References: >

> > [1]Satoyo Ikehara, et al. Peanut Consumption and Risk of Stroke and Ischemic Heart Disease in Japanese Men and Women: The JPHC Study. Stroke. Originally published9 Sep 2021 >

> > [2] Harvard study: Peanuts and walnuts prevent cardiovascular disease? , China Circulation Magazine, 2017-11-23 10:31 >

> > [3] Are peanuts harmful or beneficial? How to eat healthier? .Health Times. 2022-03-27 >

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