How to eat nuts good for the brain – VnExpress


Do not choose nuts that are too salty or too sweet, use a variety and eat more often for good brain health.

Nuts are packed with nutrients that may support brain health, help slow the aging process, and reduce the risk of Alzheimer’s disease, according to a new study. Livestrong.

Nutritionist Wendy Bazilian in the US shared with LivestrongNuts have a fatty acid profile, rich in vitamins, minerals and phytochemicals that support overall health. Nuts also contain a lot of fiber, vitamin E, magnesium, and zinc, which provide essential nutrients for the brain. However, to get the most out of nuts, you must know how to use them appropriately. Here are 5 ways to use nuts for brain health.

Do not choose nuts that are too salty or sugary

Salt and sugar are often used to flavor nuts. However, eating a lot of foods high in sodium and sugar can negatively affect cognitive health. According to the review of the magazine IOS Press (USA), eating a lot of sodium has a high risk of dementia. Similarly, consuming too much sugar increases the odds of Alzheimer’s disease, dementia, and stroke, according to research published in the journal Neurology. Prevention of Alzheimer’s Disease year 2021.

You should incorporate natural nuts without salt or sugar when using daily. If you prefer a little salt for more flavor, you can choose a lower sodium nut; Try to limit your consumption of candied nuts, which are high in sugar. Try mixing the seeds with herbs, spices, minced fresh garlic, citrus zest or coating them with cocoa powder for a change of flavor.

Nuts have a fatty acid composition that is good for the brain. Image: Freepik

Eat often

Eating nuts regularly is good for the brain. A finding published in the journal Alzheimer’s and Dementia (USA), said that people who consume nuts and legumes 5 or more times per week have lower rates of Alzheimer’s disease and dementia.

You should get in the habit of including nuts in your diet most days. To not be boring, try adding nuts to oatmeal or yogurt. You can add soaked nut butter or whole seeds to the blender when making smoothies; Crush walnuts for filling or spread nut butter on sandwiches or toast.

Don’t eat too much at once

Nuts are high in calories. A 400 g serving of almonds has 246 calories, the same amount of cashews contains 236 calories. According to Alisa Bloom, an American nutritionist and health coach, you should divide seeds into small components and use the correct amount. You should not get into the habit of leaving seeds in a box and eating whenever you like. This habit puts you at risk of exceeding your maximum calorie intake for the day.

Eat a variety of nuts

Each type of nut has a different flavor and nutrients. You may like this seed but not some other nuts. However, for good brain health, you should eat a variety of varieties, limit the habit of eating only 2-3 types you like because that will miss the nutrients from other nuts. To fix it, you can mix nuts together and eat them at the same time or split nuts into a menu of many meals a week. For example, make a peanut butter smoothie on Monday, an almond salad on Tuesday, and a walnut snack on Wednesday.

Limit eating processed nuts

Nuts are about 90% fat, so there’s no need to add fat by roasting through oil. Adding too much sugar, salt and spices to nuts can increase the risk of cognitive dysfunction, Alzheimer’s disease and dementia. When choosing to buy nuts, you should buy those of natural origin, with clear origin; check the ingredient list to see if the seeds have any added spices; Limit the purchase of processed and seasoned foods.

Ha Phuong
(Follow Livestrong)

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