The benefits of fruit are super detailed! How many servings should I eat a day? Nutritionists recommend 6 kinds of fruits to replenish oil

The fruit seems to be not a necessary combination for a regular meal, but is actually inseparable from health. From Mediterranean diet, comfort diet, mental diet and other diets, you can see the shadow of the fruit. What's the best thing about eating fruit? How to eat it? Decrypted by Heho Nutritionist!

Haoyou first choose prototype fruit, nutrition is more complete,

Fruit is a super food with very high discussions in recent years. Whether it is for fat loss, sports, daily health care, etc., it can help, which is closely related to the nutrients provided by fruit. Fruit seeds are foods with higher fat content, fruits and seeds, which are rich in fatty acids and are good oils that are beneficial to cardiovascular health.

As animal oils, although it can provide hot and some essential fatty acids, it also hides raw and fat and calcified sterols. Generally, edible oils will lose a lot of trace nutrients after they are refined. If the prototype fruit seeds can be eaten, it can supplement daily fat without any burden and retain rich nutrients, which is very suitable for replacing some cooking oils.

The Chinese people are seriously deviating from the food. It is recommended to take in

There are many benefits, but you may not have eaten it either! According to the "2017-2020 National Nursing Health Condition Change Survey", the national population has insufficient seeds of fruit seeds, and the age of multiple gender is less than 1 portion recommended in the dietary guidelines. Ethnic groups under 44 years old can only eat 0.4 portions of fruit seeds every day!

How many fruits should I eat a day?

It is good for daily use of fruits to take health. It is recommended that adults eat 1 serving of fruit seeds, that is, a spoonful of fruits. They can be evenly distributed in three meals in the mouth of "one teaspoon of fruit per meal", such as eugen, lettuce salad, ginger on white, mixed into vegetables, etc., so that the fruits become delicious companions on the table and a healthy guardian.

Analysis of seed nutrition for fruit seeds

There are many types of fruits, each with its benefits. Nutritionists have compiled the nutritional value of 6 kinds of seeds, and they can recognize different effects together.

1. The sarcotic acids contained in walnuts

are very rich in quasi-fat acid series, and have the effect of inhibiting inflammation. Walnuts that look like brains are beneficial to brain health, can delay degeneration of cognitive function, increase memory ability, and focus on learning.

2. Cashews

can reduce bad low-density lipid sterols, reduce the risk of sclerosis in the porridge, and have more vitamin K than other fruits, protect cardiovascular health and prevent bone relaxation. The iron content in the fruit is also one or two, suitable for vegetarians and pregnant women to supplement.

3. Almonds

, also known as almond fruit and almond kernels, are not only good sources of oil, but also provide protein and dietary fiber, which makes them feel more plump and helps control their appetite. Its vitamin E is rich, has antioxidant effects, prevents cell aging, and has a higher calcification content than other fruits. It is a key to maintaining bone, muscle and neurologic health.

4. Guangzhong Apricot

is also known as southern apricot and sweet apricot. It has a thick smell of almonds, which are the raw materials for almond tea and almond tofu. In Chinese medicine, it has the effects of swelling the lungs, relieving cough, promoting fluid and opening the stomach. It is suitable for people with frequent coughing, secretion of bowel movements and dry skin to help nourish and nourish.

5. Hawaiian beans, which are enumerated by the "King of Thousand Fruits", contain very high fat ratio and low carbohydrates. They are frequent visitors to ketogenic diets. Its unit insemination and fatty acid content are among the best, which helps to regulate blood lipids and protect blood vessel elasticity.

6. Pumpkin seeds

have abundant protein and dietary standards. The biggest feature is that they are full of squids and pilos. Scallops are the nutrients needed to maintain various types of body lifting, which are beneficial from heart protection, bone strengthening to stress and sleep aid; while spcallops are an important driving force for growth and development, which can nourish skin and hair, protect immunity and reproductive system health.

If you don’t know how to choose, you can also buy comprehensive fruits directly, and you should have all kinds of nutrients! Nutritionists remind you that when purchasing, you should not see the ingredient marks clearly, and choose non-flavored and non-fried ones healthier.