It is said that walnuts can nourish the brain and dredge blood vessels, so I bought a few pounds and put them at home as snacks.
After a while, Wang felt that he had symptoms of indigestion, nausea and vomiting. I didn't know until I went to the hospital that walnuts didn't nourish the brain at all, and there was a lot of oil. Eating too much is not a good thing.
But Wang didn't understand one thing. Walnuts are rich in oil. Can it really protect the cardiovascular system?
Walnut is rich in vitamins, iron, calcium, magnesium and other nutrients, and it is a veritable "king of nuts". However, a walnut is 60~70% fat. Some people think that walnuts are bad for the cardiovascular system and may be harmful to the body.
202 1 A study published in Journal of American Heart Association found that eating 30-60g walnuts every day can reduce inflammation and prevent cardiovascular diseases.
And why walnuts can reduce the risk of cardiovascular disease? According to the research of American journal of nutrition in 2020, walnuts can promote the growth of beneficial bacteria in the intestine, which is beneficial to the health of the intestine. Eating walnuts for a long time can reduce the risk of cardiovascular disease.
Although antioxidants such as polyphenols in walnuts can't really "replenish the brain", studies have found that walnuts have many effects on the human body.
According to the research results of Harvard University's research team, compared with people who don't eat walnuts, people who eat walnuts 140 grams per week can reduce the risk of death and prolong their life by about 1.3 years.
The researchers said that although this study is an observational study and needs further study, it still strongly proves that walnuts are beneficial to health and have the possibility of prolonging life.
In addition, Dr. Lennon Alabo, a researcher at the University of California, Los Angeles, and his team found that people who regularly eat walnuts are less likely to develop type 2 diabetes.
A study in the Journal of American Heart Association shows that walnuts can reduce the risk of inflammation and make the heart healthier.
Nutritionally, walnut contains omega-3 fatty acids, sphingomyelin and rich phytochemicals, among which sphingomyelin plays an irreplaceable role in the development of nervous system. According to the American Chemical Society, the antioxidant effect of walnuts is about twice that of other nuts.
According to the recommendation of the International Fatty Acid and Lipid Research Society, it is best for adults to eat 2~3 walnuts a day to supplement the daily requirement of 500 mg ω-3 fatty acids.
China Nutrition Society recommends eating about 70g of nuts every week, which is equivalent to eating 2~3 walnuts every day.
If you eat a lot of walnuts every day, you should follow the principle of substitution, reduce the intake of cooking oil or greasy snacks, and ensure that the total calories are not too high.
As the saying goes, "Eating well is better than eating skillfully." Although walnut has remarkable efficacy, it is rich in oil. Once you eat too much or improperly, it will easily lead to obesity.
Generally speaking, morning is the best time to eat walnuts, and the calories consumed in the morning will be consumed by the activities of the day, so it is most necessary to supplement energy in the morning.
In addition, some studies have found that eating walnuts in the morning can avoid eating too much at lunch, which is conducive to suppressing appetite. It is best not to eat walnuts at night, because there is not much exercise at night, and the extra calories can't be consumed before going to bed, which is easy to cause fat accumulation.
Moreover, walnuts are difficult to digest. Eating too much may lead to symptoms of excessive internal heat and phlegm in the human body, which is not conducive to the absorption of nutrients.
In fact, it is not walnuts that cause vascular diseases, but the following three foods.
1. High salt food
According to the global data published by The Lancet in recent years, a high-salt diet is an unhealthy eating habit with the highest mortality rate.
High-salt food will not only lead to cardiovascular diseases, but also increase the chances of stroke, cancer, decreased vision, sexual dysfunction and other diseases. Therefore, in daily life, we should reduce the intake of salt and condiments with extremely high salt content and try to use potassium salt.
2. High-sugar food
Sugar, brown sugar, honey, etc. It is added in the production or processing of high-sugar food. High-sugar food is one of the causes of coronary heart disease, type 2 diabetes and overweight.
One of the major suggestions in 20021American Heart Association Cardiovascular Dietary Guidelines 10 is to reduce the intake of sugary drinks and foods, so try to avoid drinks, sweets and other foods.
3. High-fat food
High-fat diet is a threat to cardiovascular and cerebrovascular diseases, mainly because it will damage vascular endothelium and may produce atherosclerotic plaques, which may eventually lead to hypertension, hyperlipidemia and cardiovascular and cerebrovascular diseases.
In addition, according to the research results of Yale University in the United States, high-fat foods easily stimulate the hypothalamus in the brain, leading to inflammation. Persistent low-grade inflammation can easily lead to inattention and slow response.
Eating too much fat can also block blood flow, affect pancreatic vascular microcirculation, lead to insufficient blood supply and may lead to pancreatitis. According to the research of Helmholtz Munich Research Center, high-fat foods easily lead to the increase of excess fat in the liver, which is not friendly to the liver.
Although it is unscientific to say that walnuts supplement the brain, other effects of walnuts are obvious. Eating walnuts in moderation is good for our health.
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