4-5 peanuts a day can reduce the risk of stroke?

Peanuts are very cost-effective nuts, not only with high nutritional value but also relatively inexpensive, in many homes kitchen appearances are very high. There is anecdotal evidence that eating peanuts also help reduce the risk of cardiovascular disease, eating peanuts have amazing effects?

A U.S. study: eating 4-5 peanuts a day is associated with a reduced risk of stroke and cardiovascular disease

The American Heart Association's journal "Stroke" published a study in, which researchers conducted a statistical analysis of 74,793 subjects, and a follow-up survey of up to 15 years, the results found that compared to the usual peanut intake of 0 people, the average daily eating 4, 5 peanuts subjects, the risk of stroke, cardiovascular disease on the smaller.

Specifically, compared to subjects who did not eat peanuts, those who ate 4-5 peanuts a day had a 20% lower risk of ischemic stroke, a 16% lower risk of stroke, and a 13% lower risk of cardiovascular disease.

Researchers analyzed that this may be because peanuts contain some substances like unsaturated fatty acids, dietary fiber, vitamin E, and other substances that are good for cardiovascular health, which are good for controlling blood sugar, lowering blood pressure, improving blood lipids, and inhibiting inflammation.

However, this study itself also has certain limitations, did not take into account the processing of peanuts, and peanut consumption is mainly dependent on the subject's recall, these limitations themselves will also affect the results of the study. Therefore, we also need to rationalize the role of peanuts in this regard, not to "deify" it.

Second, peanuts are known as the "longevity fruit", but there are 2 false roles

Peanuts have the title of "longevity fruit", not only rich in protein, and the lysine content is also very high, but also rich in potassium, magnesium, calcium, iron, zinc, and other minerals, as well as vitamin B, vitamin E, and so on.

Among the many studies, peanuts have been proven to have health benefits such as

1, improve cognitive ability

A study published in Clinical Nutrition noted the benefits of eating peanuts for both cognitive function and stress response in young adults. Researchers analyzed that the reason why peanut consumption is beneficial to young people's cognitive function is mainly related to the elevated levels of short-chain fatty acids and the intake of polyphenolic compounds. Polyphenolic compounds can enhance the expression of brain-derived neurotrophic factors, and short-chain fatty acids for the prevention of depression and other mental illnesses are effective.

2、Regulate blood lipids

Peanuts contain choline, unsaturated fatty acids, phospholipids, and other components that can help emulsify cholesterol and protect the health of human blood vessels.

3, strengthen the spleen and stomach

Raw peanuts are rich in protein and fat, can neutralize stomach acid, relieve stomach acid, and abdominal pain, etc. have a certain effect. However, it should be noted that eating large amounts of peanuts can also easily cause indigestion, so you should control the amount of consumption.

But be aware that there is two common knowledge about the effectiveness of peanuts that may be wrong.

Peanuts do not lower blood pressure

Trying to lower blood pressure directly through food such as peanuts the efficacy is very limited, one may need to eat tons of peanuts to play the so-called blood pressure-lowering effect. Therefore, instead of expecting peanuts to lower blood pressure, it is better to eat less high-salt foods to do a good job of preventing hypertension.

Peanuts can not replenish blood

Some people think that peanuts can replenish blood, but, the human body's blood production, the need to have vitamin B12, folic acid, iron, and other nutrients involved in cooperation, and peanuts rarely or do not contain these substances, so rely on peanuts to replenish blood is not realistic.

Third, eat peanuts to avoid the 3 risks, you can eat with confidence

Peanut food value is certainly very high, but eating peanuts must avoid the following three risks, so as not to consume improperly instead of health.

1, aflatoxin

Moldy, mildewed peanuts will produce aflatoxin, this toxin is very toxic, and classified by the World Health Organization as a class of carcinogens, frequent consumption of moldy peanuts may induce liver cancer, may also be poisoned, cause intellectual defects, stunt children, and other consequences.

2, allergies

Peanuts may also induce allergies, In the United States every year there are a hundred people in shock due to peanut allergies, although most people do not produce too serious allergic symptoms to peanuts, it is advisable to eat less.

3, inflammation

Peanuts contain high oil, and Omega-6 fatty acid content is also very high, too much intake of this component may cause chronic inflammation, and even induce other diseases.

Consumption of peanuts must pay attention the appropriate amount, "Chinese Dietary Guidelines" recommends that the daily intake of nuts, including peanuts, is best controlled at about 10 grams, that is, about 12 peanuts, should not be consumed in excess.

The diabetic patients, patients with cholecystitis, people with indigestion, gout patients, patients with hyperlipoproteinemia, patients with chronic gastroenteritis, and other special groups, it is best not to touch or eat fewer peanuts.

As a cost-effective food, the benefits of moderate consumption of peanuts are there, but it is recommended to eat peanuts normally, to stay away from moldy peanuts, be careful to trigger allergies and inflammation, etc., to master the amount of consumption, healthy people in moderation is appropriate, special populations eat as little as possible.