I don't know if you have found it, but in daily life, as long as you encounter a situation where you need to use your brain, people around you will recommend eating "walnuts", saying that walnuts supplement your brain! Because the shape of walnuts is very similar to the brain, many parents will let their children supplement various walnut drinks in order to make their children smarter.
As one of the nuts that people love, walnuts can be eaten in a variety of ways, not only raw and cooked, but also pressed for oil and used as desserts and pastries. Moreover, the nutritional value in walnuts is also very high. Walnuts contain a lot of linoleic acid, linolenic acid, fat, high-quality protein, calcium, phosphorus, iron and other nutrients
Traditional Chinese medicine believes that walnuts are flat in nature and have the effect of clearing the intestines and laxative. This is because walnuts contain a lot of fat and oil, so after entering the intestines, walnut oil can help soften stools, which can promote bowel movements. At the same time, walnuts also contain a lot of crude fiber, which stimulates intestinal movement in the intestines and can also help with bowel movements
Eating walnuts not only helps promote bowel movements, but it also protects the brain and blood vessels! Don't believe it, this is all confirmed by scientific experiments!
This is not a fabricationAccording to a study published in the American Journal of Nutrition, overweight obese people who add walnuts to their diet can help prevent the risk of diabetes and heart disease
As we all know, obese people who are overweight are more likely to get heart disease and diabetes than people with normal weight, so obese people who are overweight need to pay more attention to their daily diet.
The study population selected a group of slightly obese people between the ages of 30 and 75 to participate in the trial for eight weeks. During this 8-week period, one group of people ate walnuts every day and the other group did not, and when the time came, the researchers found:None of the people in the group who ate walnuts every day continued to gain weight, and there was a significant improvement in vascular endothelial function in this group. In the other group, those who did not eat walnuts did not have a significant improvement in vascular endothelial function
Vascular endothelial function has a positive significance for the prevention of blood clots, heart disease and blood sugar control, therefore, after the improvement of vascular endothelial function, the risk of heart disease and diabetes can be greatly reduced.
At the same time,Because walnuts contain a lot of antioxidants and -linolenic acid, eating more walnuts can also prevent atherosclerosis and keep arterial blood vessels soft
In addition to that,The journal Nutritional Biochemistry has also published a study on walnuts, which states that eating walnuts regularly can improve cardiovascular function！The research project recruited a group of volunteers and asked them to consume more than 40g of walnuts per day for a month. A month later, the researchers found that the microvascular function of this group of volunteers had improved, so it was concluded that eating walnuts regularly can improve cardiovascular function and be good for blood vessels.
Therefore, doctors suggest that if you want to protect your cardiovascular system, you can eat some walnuts appropriately. Obese people should eat less walnuts. The doctor said that not only eating walnuts directly is good for the body, but also eating walnuts in vegetables is also good for the body, so you can try a variety of walnuts. There are many ways to make walnuts, such as cooking, desserts, drinks, etc., and you can choose according to your preferred way.
However, it should be noted that we should not consume too many walnuts at one time, because walnuts contain a lot of fat and oil, and excessive intake can easily lead to obesity, so we can't eat more. Especially for middle-aged and elderly people, obesity is one of the main factors causing chronic diseases, and it is necessary to pay attention to avoiding food.
In 2023, the Lancet also published a study of 771 students aged 11 to 16 in 12 local high schools for six months, and the researchers divided the students into two groups, of which the intervention group consumed 30g of walnuts per day.
After the study expired, the researchers found thatStudents who ate walnuts for 6 months had significantly higher concentrations of -linolenic acid in their blood, and these students had a significant improvement in sustained attention and were able to pay more attention to teachers and learning in class
Therefore, from the above two studies, we can find that people who eat walnuts regularly will have better brains and blood vessels than people who do not eat walnuts regularly. Therefore, doctors suggest that teenagers can eat some walnuts appropriately, teenagers use their brains more often when they go to school, and eating more walnuts can help the brain promote development and improve concentration. There are also some people with poor blood vessel function, and they can also eat some walnuts appropriately.
Since there are so many benefits of eating walnuts, does it mean that we can eat walnuts regularly and eat more walnuts? The doctor said that this is not the case, and there are also things to pay attention to when eating walnuts. For example, the following points must be kept in mind.
1) Pay attention to the amount of walnuts you eat:
Eating walnuts regularly is good for the body, but walnuts are not the better for the body the more you eat. Because walnuts are nuts with high fat content, eating too much can easily lead to obesity, and obese people are more likely to get other chronic diseases. Therefore, doctors recommend that healthy people can eat 3 5 walnuts a day, while people with high blood lipids or high blood sugar can only eat 1 2 a day, and children can eat 2 3 a day
Some people like to eat walnuts, eat a lot at one time, this practice is not right, no matter what you eat, eating too much is easy to cause a burden on the body, and walnuts are the same.
2) Pay attention to the taste when eating walnuts:
Some people like to eat fragrant walnuts, such as spiced walnuts, milky walnuts, etc., and feel that the original walnuts are too bland and not sweet enough. It is true that flavored walnuts will be more fragrant and taste better in the mouth, butFlavored walnuts generally add a lot of sugar and flavors, these substances are harmful to the human body, too much intake, so it is generally not recommended to eat too many flavored walnutsMoreover, flavored walnuts have to go through multiple processing processes, and may even need to be fried, and the fried walnuts have a high fat content, and they are more likely to be obese when eaten.
So the doctor advisedIt is best to eat walnuts or choose the original flavor。Some people think that the original walnut is a little astringent in the mouth, this is because walnuts contain a lot of antioxidant polyphenols, astringency means that the antioxidant polyphenols in walnuts are not lost, and the more astringent it is, the higher the content.
3) Should children eat more walnut oil?
Eating more walnuts can help nourish the brain, so many parents like to give their children walnuts, especially walnut oil. However, doctors said that walnut oil may not be suitable for children. Because most of the nutrients are found in walnuts, but not necessarily in walnut oil, it is not necessary to give walnut oil to children. The -linolenic acid in walnut oil only accounts for about 7%, which is a little higher than ordinary soybean oil and sunflower oil, and the other nutrients are similarTherefore, parents should not expect walnut oil to help replenish the brain, so they should let their children eat walnut oil.
Some people may ask, since the -linolenic acid content in walnut oil is not high, is it okay for us to let our children eat walnuts directly? The doctor said that it can be, but in the process of letting children eat walnuts, we must pay attention to the size of walnuts! Most of the children's throat development is not complete, if the walnut is too big, it is easy to get stuck, causing suffocation, so if you want to let the child eat walnuts directly, you must pay attention to the size of the walnut, try to break it a little smaller or crush it directly, and then give it to the child to eat. You should also pay attention to the whole process of eating to avoid accidents.
4) Is it better to eat raw or cooked walnuts?
Doctors say that the nutritional value of raw walnuts will be higher than that of cooked walnuts. This is because cooked walnuts will lose a lot of nutrients in the process of high-temperature cooking, and the value is not so high, while raw walnuts have more water content, unsaturated fatty acids and vitamins, so the nutritional value is higher.
However, it should be noted that it is precisely because of the high moisture content in raw walnuts that if raw walnuts are not well preserved, they are easy to mildew, and after eating moldy walnuts, it is easy to cause stomach discomfort and diarrhea, so you need to pay attention. Cooked walnuts are dried and dried to last longer because they contain less moisture. However, because there are fewer nutrients in cooked walnuts, it is still recommended that you eat raw walnuts, you can not buy too much at one time, buy a small amount, and buy it after eating.
5) Can you use walnut drink instead of walnuts?
Doctors say that it is not recommended to replace walnuts with walnut drinks. Because most walnut drinks are additionally added with white sugar, drinking 2 cans a day may lead to excessive sugar, so it is not recommendedMoreover, in the process of processing, the nutritional value of walnuts will also be reduced after various processes, and it is meaningless to replace walnuts with walnut drinks.
If you want to replenish your brain through walnuts, then you must choose to eat raw walnuts and do not eat all kinds of walnut processed products, which are not helpful to the body, but may lead to excessive fat and sugar. Of course, the best way to replenish the brain is not to overwork, overuse the brain, and do not stay up late, but to maintain sufficient rest. When you have free time, you can do some exercise, as well as mental exercises.
There are many benefits of eating walnuts, eating walnuts can not only help replenish the brain, improve microvascular health, but also relieve constipation and tonify the kidneys, therefore, we can eat some walnuts appropriately in our daily life. Of course, in the process of eating walnuts, you should also pay attention, don't eat too much, eating too much can easily lead to obesity, and try to choose raw walnuts to eat, and eat less processed cooked walnuts.
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