In recent years, walnuts have attracted much attention, not only because of their nutritional value, but also because the latest research has found that it can be beneficial for cardiovascular health as a vascular scavenger!
When people heard the news, many people fell in love with this little walnut at once! But the question is, how can walnuts be maximized?
What are the benefits of eating walnuts in moderation for human health?
1. Lower blood sugar
Walnuts are rich in fatty acids, and consistent consumption can help diabetic patients secrete and improve insulin function and lower blood sugar; In addition, walnuts contain vitamin E and tocopherols, which participate in the metabolism of sugar in the human body and can lower blood sugar.
2. Nourish cranial nerves
Walnuts contain a lot of fat, but the main component is glycerol sulfite, which is necessary for the brain!
In addition, walnuts are rich in manganese and zinc, which are necessary substances for the pituitary gland, so proper consumption of walnuts can nourish brain nerves and improve brain function.
3. Enhance memory
A study published in the Lancet sub-journal eClinicalMedicine found that adolescents who eat 30 grams of walnuts a day for more than half a year have attention and intellectual function! It can be seen that eating walnuts can help enhance human memory.
4. Improves gut health
A study published in the Journal of Nutrition at the University of Illinois showed that eating walnuts can lead to an increase in intestinal beneficial bacteria, reduce the stimulation of bile acids produced by microorganisms, and have a positive effect on human gastrointestinal health.
Are walnuts vascular scavengers? Studies have found that walnuts will make blood vessels healthier, how to eat it correctly
The nutritional value of walnuts is very high, known as one of the world's "four big" dried fruits, containing about 14.9 grams of protein and 58.8 grams of fat per 100 grams of walnuts, of which the content of polyunsaturated fatty acids is as high as 76.2%!
In addition, walnuts also contain a variety of nutrients needed by the human body, including dietary fiber, vitamin E, carotene, calcium, iron, etc.
Walnuts are rich in unsaturated fatty acids, among these unsaturated fatty acids, the content of linoleic acid reaches 70.7%, the content of linolenic acid reaches 12.4%, both of which can promote the body's metabolism; This also shows that they can consume our body fat and effectively prevent our body from becoming obese.
A study in the Journal of the American College of Cardiology compared the risks of subjects who ate walnuts with those who did not and found that 60% of subjects who ate 30-60 grams of walnuts per day had a significant reduction in biomarkers, that is, those who ate walnuts had reduced levels of inflammation, cholesterol levels, and cardiovascular disease!
However, these subjects are all over 60 years old, and the real chronic disease people can only reflect the benefits in them! It can be seen that the benefits of walnuts to the human body are too great.
According to the recommendations of the International Society for the Study of Fatty Acids and Lipids, it is best for adults to eat 2-3 walnuts a day to supplement the 500 mg of omega-3 fatty acids required per day, and the Chinese Nutrition Society recommends eating about 70 grams of nuts per week, which is equivalent to eating 2 to 3 walnuts per day.
In general, the morning is the best time to eat walnuts; The calories burned in the morning are consumed by the day's activities, so the morning is the most energy-intensive.
In addition, studies have found that eating walnuts in the morning can avoid eating too much for lunch and help suppress appetite; It is best not to eat walnuts at night, because the amount of exercise at night is not large, and the excess calories cannot be consumed before going to bed, which can easily lead to fat accumulation!
What foods can help maintain human health?
1. Fruits and vegetables
Fruits and vegetables are foods rich in vitamins and minerals, and substances such as vitamin C and carotene in them help protect the health of blood vessels; Therefore, it is recommended to consume five different colors of fruits and vegetables every day, such as tomatoes, carrots, spinach, blueberries, etc.
2. Nuts
Nuts are foods rich in unsaturated fatty acids and antioxidants, such as walnuts, almonds, cashews, etc., which have a certain effect on lowering blood pressure and reducing arteriosclerosis; However, nuts are high in calories and need to be consumed in moderation.
3. Fish
Fish is a food rich in omega-3 fatty acids! Such as salmon, tuna, etc., insisting on eating can help reduce blood lipids and prevent thrombosis; It is recommended to eat 2~3 times a week, and the cooking method can be steamed, grilled, etc.
4. Legumes
Bean foods are rich in dietary fiber and plant protein, and consistent consumption can help lower cholesterol and control blood sugar; It is recommended that people consume soybeans, black beans, mung beans, etc.
Today's topic: Do you know how to maintain the health of human blood vessels?