Myth: Eating peanut butter is an indulgence because it is a high-fat and high-calorie food.

Benefits: At least five studies have confirmed that eating peanuts can reduce the risk of coronary heart disease. So it goes without saying that peanut butter has the same effect. "There is enough evidence that eating peanut butter or peanuts can reduce high cholesterol content, low density lipoprotein or harmful cholesterol and triglycerides, which all help reduce the risk of cardiovascular disease." Dr. Richard said.

Eating peanut butter can not only get the above benefits, but also won't gain weight. One of the reasons may be that peanut butter is a kind of food that can fill the stomach. When the researchers provided a group of volunteers with seven different snacks (including peanut butter, rice cakes, pickles, almonds, etc. ), participants in the study said that peanut butter or peanuts can fill the stomach better than rice cakes or pickles, and can keep full for a longer time. Of course, peanut butter is a high-fat and high-calorie food, but if a small amount can eliminate hunger, which may explain why dieters like to add peanut butter to their meals.

Whether you are on a diet or not, a spoonful or two of peanut butter will kill two birds with one stone, which is both beautiful and healthy. Don't confuse peanut butter with trans fats. A study by the US Department of Agriculture pointed out that no trans fats were detected in two tablespoons of peanut butter.

(hen's) egg

Myth: Eggs are high-cholesterol foods, so they are not part of my healthy heart diet.

Benefits: Eggs contain many substances, which can promote health. One example is choline, which is an important nutrient for brain function. Eggs seem to be one of the richest food sources of choline. Scientists at the University of North Carolina have found that adding choline to the feed of pregnant animals can improve the memory function of their offspring. It seems that this conclusion also applies to humans, and researchers have begun to practice this theory, encouraging pregnant women to eat eggs and other choline-rich foods (such as beef and liver) during pregnancy.

Eggs are also being studied because they contain lutein and zeaxanthin. Antioxidants can keep eyes healthy and resist macular degeneration, which is the main cause of blindness. In a recent report published in the Journal of Nutrition, it is suggested that we should regard eggs as a whole: they are cheap, contain the highest quality protein in the world, and contain a few important nutrients, including folic acid, riboflavin, selenium, B 12 and choline. Each egg contains only 75 calories, which is a fashionable low-calorie nutritious food.

3. Coffee

Myth: When you drink this drink, you will get nothing but caffeine.

Benefits: There are hundreds of different compounds in a cup of coffee. Perhaps this is why news reports waver between praising its benefits and accusing it of its harm. However, the advantages of coffee outweigh the disadvantages.

Just to give a few examples: Researchers in Arizona, USA, recently found that coffee containing caffeine can improve the memory of middle-aged and elderly people. A new study in Britain points out that drinking a small amount of coffee every day can enhance people's alertness and improve their performance in various tasks, including those that require hand-eye coordination and attention to detail. Preliminary research shows that drinking coffee regularly can reduce the risk of type 2 diabetes. In a recent report published by the American Medical Association, it is determined that people who drink four to six cups of coffee a day have a 28% lower risk of epidemic diseases than those who drink less than two cups a day. The researchers concluded that these figures were collected from nine different research institutions in the United States and around the world. Coffee is commendable. It can be used as an antioxidant for phenolic compounds, so-called chlorogenic acid. If you have a few drinks during the day, don't be nervous. Don't drink at night, it won't affect your sleep.

4. Avocados

Myth: I shouldn't eat avocado because it is rich in fat.

Benefits: Avocados are rich in monounsaturated fatty acids, which is good for heart health. This fact has aroused widespread concern. However, scientists are now more interested in active substances that help prevent cancer. A recent study found that this compound can inhibit the growth of prostate cancer cells. During their research, these researchers found that avocados contain many antioxidants, including familiar disease-resistant compounds, such as lutein, beta-carotene and vitamin E.

Another newly discovered benefit is that avocados help the body absorb phytochemicals from other foods. Researchers at Ohio State University recently reported that two avocado mixed salads or salads can make you better absorb the antioxidants in these foods. If you add one or two avocados, you can better absorb lycopene in tomatoes or β -carotene in carrots. Scientists believe that the fat in avocados helps the body absorb these antioxidants.

5. Mushrooms

Myth: Although mushrooms are low in calories, their nutritional value is also low.

Benefits: Each mushroom may be more than 90% water, with only 18 calories, but mushrooms are paid more and more attention by scientists. Laboratory reports and animal studies show that mushrooms contain a variety of chemicals, which can enhance immune function, inhibit breast cancer and prostate cancer, and reduce tumor volume. Now, researchers at the University of Pennsylvania in the United States have found that mushrooms contain a large number of antioxidants called L- mercaptohistidine trimethyl. Science is related to fungi. At present, this is the only food containing this compound.

Scientists are trying to turn these findings into daily dietary advice, and we have many reasons to enjoy mushrooms. Dr. Ha Sire Davis, a famous expert in functional food, wine and food science in Robert Mondavi Institute, pointed out that mushrooms provide a healthy help for lowering blood pressure and mineral potassium. "Most people may be surprised because orange juice is touted as the food with the highest potassium content, while a medium-sized mushroom has higher potassium content," she said.