Walnuts are shaped like brains. Eating more walnuts can prevent memory loss and Alzheimer's disease. In fact, the biggest effect of walnuts is to lower cholesterol and protect the cardiovascular system.
1. Strengthening the brain, lowering blood fat and protecting the heart: This is mainly because walnut is rich in alpha linolenic acid (ALA), which can lower cholesterol and blood pressure and is beneficial to the health of the brain and heart. With the approval of the US Food and Drug Administration, it can be written on the packaging of walnut products: "Eating 45 grams of walnuts every day, combined with a diet with low fat, low cholesterol and the same calorie, can reduce the risk of heart disease."
2. Bone protection: A small study of 23 people showed that the more ALA in the diet, the better the bones. The 23 people ate three kinds of food, each for six weeks. The first is the ordinary American diet, the second is linolenic acid, and the third is ALA. The results show that when eating ALA, the replacement rate of bone cells is low, calcium precipitation is less and bone density loss is less. It can be seen that walnut has a certain bone protection effect.
3. Antioxidants: Walnuts are rich in antioxidants, including vitamin E, melatonin and about 10 polyphenols. A study shows that the content of antioxidants in walnuts is second only to the number one blackberry in the food tested by113, and its antioxidant effect is far better than that of most fruits and vegetables and olive oil.
4. Improving metabolic syndrome: According to the experiment of adding walnut food to 1224 people over 50 who are more prone to coronary heart disease, the index of correcting metabolic syndrome of walnut is 1.7 times, while olive oil is only 1.3 times, that is, eating walnut can improve 70%, and the obvious effect is higher. This is mainly because the ratio of unsaturated fatty acids to saturated fatty acids of walnut is as high as 9: 1, which is stronger than that of olive oil, which is 4: 1. In addition, walnut contains fiber, plant protein and high antioxidant capacity, which is beneficial to improve the overall diet structure, weight, blood pressure and cholesterol.
5. How to eat walnuts: Eating 45g a day, about 10 walnuts, can absorb 4.2g ALA, thus achieving the effects of effectively lowering cholesterol, resisting oxidation, improving metabolic syndrome, and strengthening the heart and brain.
Second, sesame can strengthen the brain, improve intelligence, lower blood fat and protect the heart.
Sesame and sesame paste are a kind of nutritious food with good quality and low price, and only one tablespoon per day can achieve good health care effect.
1. Good for cardiovascular health: Sesame contains 40% oil, which contains essential fatty acids and rich vitamin E, which is good for cardiovascular health. Sesame also contains antioxidant component "sesamol". Unsaturated fatty acids in sesame sauce have the functions of protecting the heart and reducing blood lipid, and are health food for preventing cardiovascular diseases.
2. Supplementing calcium and enriching blood: The calcium content of sesame paste is also relatively high, and the calcium content per100g of sesame paste is 612mg, which is much higher than that of calcium-supplemented foods such as milk and tofu. Sesame paste is also rich in iron and folic acid, which is an indispensable raw material for hematopoiesis. The iron content of white sesame is 10 times that of common meat, and only the liver can match it.
3. Prevention of diabetes and hypertension: Sesame is rich in B vitamins. The vitamin B in white sesame seeds is three times that in eggs, and the vitamin B in black sesame seeds is as high as six times. But its most outstanding advantage is that it is rich in minerals such as zinc, potassium and selenium. Zinc participates in the synthesis and degradation of insulin; Potassium can relax blood vessels, promote sodium excretion and help stabilize blood pressure. These two minerals have good preventive and therapeutic effects on diabetes and hypertension. Compared with white sesame, black sesame not only has higher vitamin content, but also contains twice as much iron as white sesame, and also contains a lot of trace element manganese. Therefore, Chinese medicine says that black sesame is a good tonic for "blackening hair, caring skin and not aging".
Walnut sesame is a food, not a medicine, which can only play an auxiliary role in the treatment of diseases, and cannot replace drug treatment. For nuts with more oil, the consumption should be properly controlled at ordinary times, so as to really play a role in strengthening the brain, protecting the heart and reducing blood fat.