Walnuts are a very common type of nut in life
Many people like to eat walnuts and think that they can replenish the brain and intellectual
But walnuts also have a lesser-known function
Many people don't know it yet!
A new study shows:
Consume walnuts in moderation
It can effectively reduce the risk of cardiovascular disease and mortality
Is this statement true?
Why does eating walnuts reduce the risk of death and prolong life?
How many walnuts to eat to have this effect?
What are the other benefits of eating walnuts regularly?
How to eat walnuts to benefit the most?
Small circle, this will take you to find out!
Yue Hong
Beijing Institute of Nutrient Sources
Associate Researcher
Focus
01
Why does eating walnuts reduce the risk of death and prolong life?
The study, published in 2021 in the journal Nutrients, titled "Association of Walnut Consumption with Total and Cause-Specific Mortality and Life Expectancy in U.S. Adults," Chinese translation." Relationship between walnut consumption and overall adult mortality and cause-specific mortality and life expectancy in the United States". The research team is from the Harvard School of Public Health.
The 20-year follow-up survey involved 67,014 women and 26,326 men followed by health professionals, none of whom were found to have cancer, heart disease or stroke at baseline.
After adjusting for multivariate factors, the researchers found that walnut intake was inversely associated with all-cause mortality and mortality due to cardiovascular disease.
Focus
02
How many walnuts do you eat to have this effect?
Eating more than 5 servings of walnuts per week (28 grams in one serving, about two or three walnuts) may have the greatest benefits for reducing mortality and extending life expectancy, specifically associated with a 14% lower risk of all-cause mortality, a 25% lower risk of dying from cardiovascular disease, and an increase in life expectancy by about 1.3 years.
Eating 2~4 servings of walnuts per week helps reduce the risk of all-cause mortality by 13%, reduce the risk of death from cardiovascular disease by 4%, and increase life expectancy by about 1 year.
Researchers say eating even just a few handfuls of walnuts a week may help promote longevity, especially for those whose diet is already poor. This result is consistent with previous studies confirming the cardiometabolic benefits of nuts.
But the researchers note that the findings are observational and that walnut intake was self-reported by participants, so it is not clear whether walnuts directly contribute to increased lifespan.
Focus
03
What are the other benefits of eating walnuts regularly?
First, nourish the brain and strengthen the brain
Walnuts are rich in monounsaturated fatty acids and polyunsaturated fatty acids, such as Ω-3 series fatty acids, linoleic acid, linolenic acid, etc. And the "bad" fatty acids - saturated fat - are less content. These "good" fatty acids nourish brain cells and enhance brain development and function. The content of zinc and magnesium in walnuts is also relatively high, and eating them often can promote brain development.
Second, protect the heart and reduce the level of inflammation
A study of 634 participants, published in the Journal of the American College of Cardiology (JACC), found that walnuts helped improve heart health and reduce the risk of inflammation.
Third, delay aging
Walnuts contain a variety of vitamins that can help keep human skin active and delay aging. Vitamin B and vitamin E in walnuts prevent cell aging, enhance memory, and delay aging.
4. Improve intestinal flora
Walnuts are rich in omega-3 fatty acids, linoleic acid, and fiber, and are also rich in antioxidants, which can help increase the diversity of gut bacteria and improve the intestinal environment.
5. Reduce the risk of diabetes
Research from Harvard University in the United States showed that eating walnuts twice a week reduced the risk of type 2 diabetes by 24%, especially for women.
6. Sleep aid
Walnuts can increase the amount of melatonin secreted by the body by 3 times, which helps to improve sleep.
Focus
04
How to eat walnuts to benefit the most?
Eating a small amount of walnuts a day on the basis of a balanced diet is a simple, low-cost self-care measure.
1. Number: 2~3 per day
1. The International Society for the Study of Fatty Acids and Lipids recommends that adults should consume 500 mg of omega-3 fatty acids per day, starting from this recommendation, they should eat 2~3 walnuts a day.
2. The nut intake recommended by the Chinese Nutrition Society is about 70 grams per week, that is, 10 grams of nuts a day, if you only eat walnuts, it is equivalent to about 2~3.
It is no problem to eat up to 25 grams ~ 28 grams, but you need to reduce the intake of other foods accordingly, such as using walnuts to replace snacks such as biscuits and beef jerky, or replacing fried dishes with less oil steamed dishes when cooking.
Second, it is best to eat fresh
Opened walnut kernels increase their chances of contact with oxygen, which promotes oxidative deterioration.
If there is no cool and dry environment to store walnuts, you can take out the kernels at one time, seal them in a plastic bag and store them in the refrigerator.
Third, try to choose the original flavor
Choose walnuts that are unsalted, sugared, fried or over-roasted. Because of heating above 120 ° C, the higher the temperature and the longer the time, the more pro-inflammatory substances are produced.
Fourth, the skin of the outer layer of walnut kernels can also be eaten
The brown skin on the outer layer of walnut kernels is rich in a variety of phenols and flavonoid phytochemicals, so it has a bitter taste, and these ingredients are not poisonous, so you can eat it with confidence.
5. Don't eat bitter walnuts
When eating nuts, if you eat obvious bitterness, spit it out immediately and rinse your mouth! The fat in nuts is prone to "rancidity" (specifically the oxidation and decomposition of unsaturated fatty acids), as well as mildew, producing aflatoxin. It is extremely heat-resistant and cannot be decomposed when stir-fried. It is also a class of carcinogens with strong carcinogenicity.
6. Pay attention to a balanced diet
Health is inseparable from a balanced diet, if you often overeat, even if you eat more walnuts will not help, on the basis of a healthy diet, walnuts as a healthy snack supplement, is really healthy.
Source: CCTV Life Circle