Is it really a good idea for Liu Suying (nutritionist Stella) to take a handful of nuts every day? Nuts are a good food with nutrition and health in most people's mind. When it comes to nuts, most people think of "foreign" nuts such as pistachios, cashews and walnuts, while few people think of "desktop" peanuts and melon seeds. What are the benefits of eating nuts? Is it really good to eat a handful every day? How to choose and eat nuts? What do you know about nut nutrition? Nut seed food is rich in unsaturated fat, magnesium, potassium, copper, selenium and other minerals related to cardiovascular health. And some nuts are also a good source of vitamin E and omega-3 fatty acids, which makes nut element known as "beneficial to cardiovascular health". Nuts are not only a good source of protein and dietary fiber, but also rich in minerals, especially manganese, copper, zinc, iron, magnesium, potassium and phosphorus, which can meet most of the body's daily nutritional needs. However, in terms of vitamins, except for a few nuts, most nuts are not high in content. Basically, with proper intake, you can get a lot of nutrients from nuts to help maintain your health. Special emphasis will be placed on the right amount because the fat and calories of nuts are very high. Except for peanuts, melon seeds and cashews, the fat content of most nuts is between 50% and 70%, so there are 500 nuts per 100 grams. 600 calories, and Hawaiian beans have as much as 720 calories. So as long as you eat 20 grams of nuts (about 10 cashews or 14 almonds), you have 100? 150 calories, although nuts have good nutritional value, they should be taken in moderation. Nut nutritional value decoding, teach you to choose nuts correctly! Nuts are rich in plant protein. Except the protein content of Hawaiian beans is low, the protein of most nuts exceeds15%, and the watermelon seeds are as high as 30%, which is not lower than that of poultry and livestock. Judging from the quality of protein, pumpkin seeds are the best in protein among nuts, followed by pistachios and cashews; The protein quality of peanuts and sunflower seeds is slightly poor, followed by walnuts, hazelnuts and walnuts; The worst are macadamia beans and almonds. Nuts also contain a lot of sugar, among which cashew nuts contain the highest content, about 35 grams of sugar per 100 grams, while walnuts and pine nuts are relatively low. In addition to the two, most of the nut sugars are in 15? 20 grams. Because nuts are rich in protein, fat and fiber at the same time, most nuts belong to low GL foods, except cashews with high glycemic load index GL (=15), and their GL values range from 0 to 5, so people with diabetes or need to control their blood sugar can eat them safely. In particular, it should be reminded that nuts are not only rich in protein, but also contain a lot of minerals such as potassium and phosphorus. Therefore, people with renal failure should pay special attention when eating nuts, and do not eat them in large quantities. Especially, nuts sold in the market are sometimes flavored with extra honey and sugar in order to be delicious. Therefore, if the nuts are not original, it is advisable to read the nutrition label to understand the actual contents of carbohydrates, sugar and fat in the food as a reference for eating. The health benefits of nuts, especially in cardiovascular health, have been proved by many studies. Most of these studies on nut health are based on the daily intake of 30 or 40 grams, but the calories of nuts are not low, and 30 grams of nuts have 155? 2 10 calories, so unless you want to gain weight or need a lot of calories, eating a handful of nuts every day may cause weight gain. Therefore, it is suggested to eat nuts in an alternative way (that is, to eat nuts while reducing the intake of fat in the diet), so that it is suitable to eat 30 grams per day. Otherwise, the daily intake of nuts should not exceed 10 grams without limiting the original dietary fat intake. In addition, those who need to limit protein, phosphorus, potassium and sodium should avoid choosing nuts with high nutrient content. This article is taken from The Nutritionist's Questions and Answers/Liu Suying (Nutritionist Stella)/Peace International.