1, you can eat pine nuts, which contain calcium, iron, potassium and other minerals, and at the same time can relieve the fatigue of pregnant women, play a role in strengthening muscles and bones, and is also very beneficial to the neural development of the fetus.
2, you can eat walnuts properly, which has the effect of nourishing the brain and can avoid the emergence of various diseases.
3, you can also eat pistachios, pistachios are rich in oil, which can relieve constipation and other symptoms, and can also effectively alleviate anemia and other problems.
4. Chestnut contains more starch and protein, and also contains a variety of vitamins, but its fat content is relatively low, which can help pregnant women replenish energy and control their weight effectively.
5, you can eat cashews, pecans and other foods properly, which can promote the better growth and development of the fetus.
Nut refers to a fruit consisting of a hard peel and seeds. The peel is hard and does not crack (close the fruit) when it matures. There is usually only one seed (a few have two) in the fruit, and the seed coat is separated from the peel.
Nuts are the essence of plants, which are generally rich in nutrition, high in protein, oil, minerals and vitamins, and have a positive effect on human growth, physical fitness and disease prevention.
Nutrient composition
Nuts contain protein 36.0%, fat 58.8%, carbohydrate 72.6%, vitamins (vitamin B, vitamin E, etc.), trace elements (phosphorus, calcium, zinc, iron), dietary fiber, etc. In addition, it also contains monounsaturated fatty acids and polyunsaturated fatty acids, including linolenic acid, linoleic acid and other essential fatty acids. The benefits of nuts to human health are mainly manifested in the following aspects:
1, reduce the risk of type 2 diabetes in women. Researchers from the Department of Nutrition, School of Public Health, Harvard University conducted a follow-up survey on 84,000 women aged 34-59 in 1 1 countries for 16 years. The results showed that eating more nuts would significantly reduce the risk of type 2 diabetes. They believe that nuts are rich in unsaturated fats and other nutrients, which help to improve the balance between blood sugar and insulin.
2. Reduce the rate of sudden cardiac death. Because some components in nuts have antiarrhythmic effects, eating nuts is obviously related to reducing sudden cardiac death after controlling the known heart risk factors and making a reasonable diet. Compared with people who seldom or never eat nuts, people who eat nuts twice or more a week have lower risk of sudden cardiac death and death from coronary heart disease. In 2002, 85 patients with hyperlipidemia were given 75 grams of American almond every day for 4 weeks, and their blood lipids were observed. The results showed that the serum total cholesterol and apolipoprotein B decreased significantly and apolipoprotein A 1 increased significantly after taking almond. It shows that American almond rich in monounsaturated fatty acids has a good regulating effect on blood lipid and apolipoprotein levels in patients with hyperlipidemia.
3. Scavenging free radicals. Free radicals are very active and will react with cell tissues and DNA in the human body, resulting in toxicity and damage. Studies have shown that some nut foods, such as sunflower seeds, have strong ability to scavenge free radicals, and their effects can be compared with those of strawberries and spinach.
4, brain puzzle. Brain cells are made up of 60% unsaturated fatty acids and 35% protein. Therefore, for the development of the brain, the first nutrient needed is unsaturated fatty acids. Nut food contains a lot of unsaturated fatty acids, high-quality protein of 15%~20% and more than a dozen important amino acids, which are the main components of brain nerve cells. Nuts contain vitamin B 1, vitamin B2, vitamin B6, vitamin E, calcium, phosphorus, iron and zinc which are beneficial to brain nerve cells. Therefore, eating nuts is very beneficial to improve brain nutrition, especially suitable for pregnant women and children.
5. Improve your eyesight. It is found that chewing intensity plays a certain role in improving vision, and eating more nuts can improve vision. The ciliary muscle of the eye can adjust the lens of the eyeball, and the adjustment function of the ciliary muscle depends on the muscle strength of the face, and the enhancement of the muscle strength of the face benefits from the chewing intensity. Modern people's food is softening day by day, and little or no chewing is needed when eating, which weakens facial muscle strength, reduces the adjustment function of ciliary muscle to eyeball lens, and easily reduces vision. Therefore, to improve your eyesight, you should eat more hard food and stick to chewing food fully for a long time.