Walnuts and almonds, cashew nuts, hazelnuts and called the world's famous four major dried fruits, can be eaten raw, fried, can also be squeezed oil, configured with pastries, made of candy, not only delicious taste, its nutritional value is also very high.

Walnuts enjoy a high reputation at home and abroad, also known as Hercules food, nuts rich in nutrients, puzzle fruits, long live seeds, longevity fruits, nourishing treasures and so on. Its excellent brain-strengthening effect and rich nutritional value are respected by more and more people.

Can eating walnuts really improve brain nootropics?

When it comes to walnuts, the first thing that everyone thinks of is definitely a brain puzzle, thinking that eating walnuts will make people more intelligent, so in daily life, many parents will let their children eat more walnuts at ordinary times, many pregnant women will also eat some walnuts during the period of childbirth, hoping that the babies born will be more intelligent and clever, and some elderly people have also developed the habit of eating walnuts in order to delay brain aging.

So does eating walnuts really have a brain-building effect?

In the beginning, people thought that eating walnuts had the effect of replenishing the brain, because the shape of walnuts resembled the human brain, so there was a view of form complement.

Nowadays, with the in-depth study of the nutritional content of walnuts, it is found that walnuts are rich in linoleic acid and DHA, which are essential nutrients for the development of brain and visual function; The trace elements zinc, manganese and so on contained in it are important components of the pituitary gland in the brain. Regular consumption of walnuts can supplement the nutrients needed by the brain and play a role in brain nootropics.

However, we must pay attention to the fact that walnuts contain a large number of other unsaturated fatty acids, of which too many omega-6 unsaturated fatty acids will interfere with the absorption of omega-3 unsaturated fatty acids, affect the body's synthesis of lipoproteins and other substances, and easily cause tumors.

Therefore, even if eating walnuts has the effect of tonifying the brain, everyone should also eat in moderation, a small handful a day.

Harvard University research shows that eating walnuts not only helps to replenish the brain, but also has this effect

Today, cardiovascular disease has become the world's largest morbidity and mortality rate, with more than 15 million people dying from cardiovascular diseases each year worldwide.

As early as 2012, the European Union officially recognized walnuts as having the effect of maintaining cardiovascular health, and also announced a unique health declaration for walnuts, and now Harvard University has released a blockbuster study results:

There is a link between eating walnuts regularly and prolonging life and reducing the risk of death from cardiovascular disease, and eating more than 5 servings of walnuts per week can reduce mortality and prolong life.

The Harvard team selected 93,340 subjects, including 67,014 women who participated in the Nurses' Health Study and 26,326 men who participated in the Health Professionals Follow-up Study, with an average age of 63 years.

During a follow-up period of up to 20 years, the researchers recorded 30,263 deaths, and eating 2-4 servings (28 g/serving) of walnuts per week compared to subjects who never or rarely ate walnuts was associated with a 13% lower risk of all-cause death and a 14% lower risk of cardiovascular disease death, respectively;

Eating at least 5 servings of walnuts was associated with a 14% lower risk of all-cause death and a 25% lower risk of cardiovascular disease death. For every 0.5 servings/day increase in walnut consumption, a 9% lower risk of all-cause death and a 14% lower risk of cardiovascular disease death.

In response, the researchers pointed out that one serving of walnuts is 28 grams, which contains a variety of nutrients, including 4g of protein, 2g of dietary fiber, 45mg of magnesium, and 2.5g of α-linolenic acid, and incorporating walnuts into the daily diet and eating some walnuts every week may help improve overall diet quality and extend adult life expectancy.

Previously, an article published in the Journal of the American College of Cardiology (JACC) showed that eating 30 to 60 grams of walnuts per day can significantly reduce 6 inflammatory markers, reduce the risk of heart disease and cholesterol levels, and have the effect of "natural anti-inflammatory drugs".

Precautions for eating walnuts

1, do not drink strong tea when eating walnuts

Walnut kernels are rich in protein and iron, and tea contains sulfuric acid sulfate mixed with iron protein in walnuts to produce insoluble precipitate, which is not easy to be digested and absorbed by the human body, so it is best not to drink tea when eating walnuts.

2. Adhere to the appropriate amount of long-term consumption

Eating walnuts has many benefits for the human body, but the fat itself has a high calorie, if you eat too much and can not be fully utilized, it may be stored by the human body as cholesterol, the result is extremely reversed, so while eating walnuts, you must reduce the intake of other fats.

3. Contraindicated people

• Diabetics: diabetics due to glucose metabolism disorders, in the diet must eat less high-fat and high-sugar foods, walnuts have a relatively high oil content, eating may lead to diabetes aggravation, so diabetics are best to eat less walnuts.
• People with diarrhea on fire: In traditional Chinese medicine, walnuts are warm, hot, and a lot of oil, eating too much may make people appear on fire, nausea symptoms, so people in the state of fire and diarrhea are best to eat less walnuts.