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Health is everyone's pursuit, and eating habits play a vital role in maintaining health. However, there are some misconceptions about the benefits and disadvantages of some foods. Just like Mr. Lee's story, walnuts have long been praised as a nut with extremely high nutritional value. However, some people have suggested that walnuts are actually bad for the liver, and are even called the "hair" of liver disease. So, are walnuts liver-protecting angels or healthy demons? In this article, we will unravel the mystery and tell you how to properly enjoy walnuts for maximum benefit.
Walnuts, as a nutritious food, are rich in fat, protein, polyphenols, vitamin E and other nutrients, as well as a variety of minerals, especially omega-3 fatty acids, which have a positive effect on cardiovascular health. Some studies have even shown that moderate consumption of walnuts is beneficial for maintaining liver health and preventing nonalcoholic fatty liver disease. Because substances such as unsaturated fatty acids, vitamin E and antioxidants in nuts help reduce the liver's inflammatory response. However, walnuts are also referred to as the "hair thing" of the liver, which raises a lot of doubts.
What really hurts the liver is moldy walnuts, because moldy walnuts can produce a carcinogen, aflatoxin. This toxin is extremely toxic, even more toxic than arsenic. The liver is particularly sensitive to the toxicity of aflatoxin, and long-term consumption may lead to liver fibrosis, cirrhosis, and liver cancer. So, be sure to avoid moldy walnuts. In addition, in addition to moldy walnuts, there are other foods that may also cause damage to the liver, such as long-soaked fungus, moldy grains, pickled foods, high-fructose, high-fat foods, etc., which should be consumed in small amounts in the daily diet.
Walnuts are known as the king of nuts and are also nicknamed "longevity fruits" because of their excellent nutritional value. According to the Harvard University study, nearly 90,000 subjects were followed for up to 20 years, and the results showed that people who consumed more than five servings of walnuts per week had a 25% lower risk of death from cardiovascular disease, a 14% lower risk of all-cause mortality, and a 1.3-year increase in life expectancy compared with those who did not eat walnuts.
In addition, eating walnuts has several benefits:
Protect arterial blood vessels: Research by the American Heart Association has shown that consistent daily consumption of walnuts can reduce LDL cholesterol levels, help lower blood lipids, and protect blood vessels.
Improve intestinal flora: Walnuts are rich in components such as antioxidants, linoleic acid, and fiber, which can improve intestinal flora and intestinal environment.
Anti-inflammatory, heart protection: walnuts are rich in omega-3 fatty acids, and moderate consumption of walnuts every day can reduce inflammatory markers and reduce the risk of heart disease.
However, it should be noted that walnuts have a high fat content, so obese people, liver disease patients, and gallstone patients should control their consumption to avoid causing other health problems. While walnuts have numerous benefits, it doesn't mean that more is better. Here are two key points to keep in mind when eating walnuts:
Eat it now: It is best to open walnuts when they are about to be eaten, because once walnut kernels come into contact with oxygen, it will increase the possibility of oxidative deterioration and reduce the nutritional value of consumption.
Moderate consumption: Ma Guansheng, a professor at Peking University's School of Public Health, recommends eating two or three walnuts with skin every day. Don't expect walnut-based drinks to replace actually eating walnuts because of the pits in these drinks
The nutritional value of peaches has often been greatly lost. In addition, although walnut oil is also rich in some of the beneficial components of walnuts, it is recommended to consume whole walnuts compared to whole walnuts that are more cost-effective and beneficial to health.
In summary, walnuts, as a nutrient-rich food, have a positive effect on protecting the liver and promoting health under the premise of moderate consumption. However, walnuts need to be chosen wisely and avoid consuming moldy walnuts to avoid potential harm to the liver. In addition, walnuts are not a panacea, and for obese people, liver disease patients and gallstone patients, it is still necessary to carefully control the amount of consumption.
Finally, we encourage everyone to maintain a balanced and varied intake in their daily diet, which not only helps to obtain a variety of nutrients, but also reduces the potential risks that a single food may bring. Overall, enjoying walnuts in moderation is part of maintaining health, but it's not the only option. Combined with other healthy foods, it can better protect the liver and improve overall health.
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