When Lao Wang was enjoying the walnuts given by his daughter at home, his neighbor Lao Li suddenly warned him: "Why are you eating walnuts, be careful of worsening liver disease!" Lao Li read an article on the Internet, claiming that walnuts are not good for patients with liver disease, and may even lead to cardiovascular blockage, which is extremely bad for health. Lao Wang was skeptical, after all, he had heard about the nutritional value of walnuts before.
Is it better to eat walnuts in the morning or at night
Walnuts, as a food rich in beneficial ingredients such as unsaturated fatty acids, proteins, and antioxidants, are often discussed about when to consume them. Liu Min, deputy chief physician of the Department of Nutrition of Xiangya Hospital of Central South University, provided professional advice. According to Physician Lau's guidance, it is feasible to consume walnuts either in the morning or in the evening.
If you choose to eat them in the morning, since walnuts contain a certain amount of fat, it is recommended to eat them about two hours after breakfast. This can help in better absorption and digestion of these fats. And when consuming walnuts at night, it is advisable to avoid eating them right next to each other at bedtime. When consuming it at night, care should be taken not to get too close to bedtime to prevent health effects due to indigestion or fat accumulation.
Walnuts are a food with high nutritional value, and proper consumption can provide the body with a variety of nutrients. However, the choice of consumption time should be decided according to the individual's lifestyle Xi and health status to ensure maximum absorption of its nutritional value while avoiding possible digestive problems.
Is walnut a vascular scavenger, or a "life talisman"?
Although walnuts are higher in calories and fat, their effects on cardiovascular health are positive. Circulation, a journal of the American Heart Association, published a study on the health benefits of walnuts. The study included 708 participants aged 63 to 79 years with no chronic medical conditions. They were randomly assigned to an experimental group and a control group, with the experimental group adding 30 to 60 grams of walnuts to their daily diet, which accounted for 15% of the total energy, and the control group without walnuts. The study lasted two years, during which participants were measured for weight, fasting blood glucose, cholesterol, triglycerides, and other indicators.
The results showed that the experimental group had an average reduction of 4.3 mg/dL, 8.5 mg/dL and 1.3 mg/dL in low-density lipoprotein cholesterol (LDL-C), total cholesterol and intermediate density lipoprotein cholesterol (IDL), while triglycerides and high-density lipoprotein cholesterol (HDL-C) did not change much. In the experimental group, LDL cholesterol decreased by 7.9% and 2.6% in men and women, respectively. In contrast, there was no significant change in the relevant cholesterol measures in the control group. The study concluded that healthy older adults who consumed 30 to 60 grams of walnuts per day could lower LDL cholesterol and thus potentially reduce the risk of cardiovascular disease.
In addition, there are other studies that support the health benefits of walnuts. For example, a Harvard University study followed 93,340 participants for 20 years and found that those who regularly consumed walnuts had a 14 percent reduction in overall mortality, a 25 percent reduction in mortality from cardiovascular disease, and an increase in life expectancy of about 1.3 years compared to those who did not eat walnuts. There is also a study from Pennsylvania State University that suggests that daily consumption of walnuts improves gut flora, a change that helps lower blood pressure and may improve certain risk factors for heart disease.
In addition, you should pay attention to these 3 points when eating walnuts
Walnuts are a nutritious dried fruit, but they are not suitable for everyone. Especially for people with weak gastrointestinal function, the high-fat properties of walnuts may lead to indigestion, manifested by symptoms such as diarrhea, bloating, and abdominal pain. In addition, from the perspective of traditional Chinese medicine, walnuts are warm and may exacerbate the symptoms of yin deficiency and fire, such as cough and phlegm. Therefore, these two groups of people should be cautious about eating walnuts.
Regarding the outer skin of walnut kernels, although it is somewhat bitter, it is rich in nutrients. Many people Xi used to peeling off this layer, but this not only causes a loss of nutrients, but also ruins the complete taste of walnuts. Therefore, it is advisable to keep this thin layer of skin and eat it together to fully absorb its nutritional value.
When buying walnuts, preference should be given to plain walnuts. Commonly available flavoured walnuts, such as salty or sweet walnuts, often contain high levels of additives, such as coloring and sugar, which not only alter the natural taste of walnuts, but may also pose a potential health risk. Therefore, to maintain the health benefits of eating walnuts, it is advisable to choose walnut products that have not been overly processed.