Eating walnuts has new evidence for longevity! Eat enough of this amount every week to benefit greatly

The nut is known as the “longevity fruit” is _____? Without a doubt, the answer is “walnuts”.

High in protein, minerals, and vitamins, walnuts are the best among nuts. Several previous studies have found that eating walnuts in moderation can help reduce the risk of cardiovascular disease.

Recently, a Harvard research team gave new evidence that walnuts are good for health:

Consuming more than 5 servings (28 grams per serving) of walnuts per week was associated with a reduced risk of both all-cause mortality and cardiovascular disease and increased life expectancy by 1.3 years, compared with those who never ate walnuts.

Harvard University:

140 grams of walnuts per week can help prolong the life

For the study, researchers analyzed data from 93,340 adults, including 67,014 women in the American Nurses’ Health Study (NHS) cohort, and 26,326 men in the Health Professionals Follow-up Study (HPFS) cohort.

Participants were free of cancer, heart disease, and stroke when they participated in the study and were followed for about 20 years. The researchers examined their diets every 4 years, including overall dietary intake, frequency of eating walnuts and other nuts, and exercise and smoking status.

After adjusting for multivariate factors, the researchers found that walnut intake was inversely associated with all-cause mortality and mortality from cardiovascular disease.

Eating more than 5 servings of walnuts per week (a 28-gram serving, about two or three walnuts) may have the greatest benefit in reducing mortality and prolonging life, compared with people who do not eat walnuts, specifically, about the risk of all-cause mortality. A 14% reduction was associated with a 25% reduction in the risk of dying from cardiovascular disease and could increase life expectancy by about 1.3 years.

Eating 2-4 servings of walnuts per week was associated with a 13% lower risk of all-cause death, a 4% lower risk of death from cardiovascular disease, and an approximately 1-year increase in life expectancy.

Even eating just a few handfuls of walnuts a week may promote longevity, researchers say, especially in people whose diets are inherently low-quality.

However, the researchers also emphasized that, as an observational study, the conclusion still needs further research to confirm. Nonetheless, this finding is strong evidence that eating walnuts may help prolong life and be healthier in general.

Nutritional advantages of a walnut

In addition to helping prolong life, there has been researching on the health benefits of walnuts.

Protects the heart and reduces inflammation levels

A study published in the Journal of the American College of Cardiology (JACC) involving 634 participants found that walnuts may help improve heart health and reduce the risk of inflammation.

Helps prevent diabetes

Research from Harvard University in the United States shows that eating walnuts twice a week can reduce the risk of type 2 diabetes by 24%, especially for women. The data is more positive.

Improve gut health

In 2020, a study published in the Journal of Nutrition pointed out that walnuts can promote the growth of beneficial bacteria in the gut, improve gut health, and help reduce the risk of cardiovascular disease in the long run.

According to nutrition experts, walnuts have the following advantages in food composition:

Contains omega 3 fatty acids

Namely alpha-linolenic acid, this fatty acid can be converted into DHA (docosahexaenoic acid) in the body.

The International Society for the Study of Fatty Acids and Lipids recommends that adults consume 500 mg of omega-3 fatty acids per day.

Two walnuts a day can meet the body’s need for omega 3 fatty acids.

It should be reminded that eating walnuts is beneficial but not equivalent to “brain-enhancing”. Human intelligence reaches its peak around the age of 20 to 30, and it is difficult to improve after that.

sphingomyelin

It is one of the structural substances that make up the nervous system and an essential raw material for the development of the nervous system.

high in phytochemicals

Walnuts are rich in antioxidants such as vitamin E, polyphenols, and minerals such as calcium, magnesium, and potassium, especially polyphenols.

The American Chemical Society is particularly optimistic about walnuts, thinking that the antioxidant effect of walnuts is nearly twice that of other nuts, and you can eat 7 per day.

How to eat walnuts to benefit the most?

Based on a balanced diet, eating a small number of walnuts every day is a simple, low-cost self-care measure.

Amount: 2~3 per day

The protein content of walnut kernel is 12%20%, the fat is about 60%70%, and the dietary fiber is about 5%.

It is recommended to eat 10 grams of nut kernels as a snack every day, and there are about 10 grams of nut kernels in two or three walnuts.

It’s okay to eat up to 25~28 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 using less oily steamed dishes instead of fried dishes when cooking.

Flavor: Original

To eat walnuts, the original flavor is preferred, no salt or sugar is added, and it is best to eat it together with the brown skin of the outer layer of the walnut kernel.

Method: open and eat

The opening of the walnut and the breaking of the walnut kernel will increase its exposure to oxygen, thereby promoting oxidative deterioration.

In oxidized walnut kernels, vitamin E is destroyed, antioxidants such as polyphenols are lost, and omega 3 fatty acids may also be destroyed.

Health is inseparable from a balanced diet. If you often overeat, even eating more walnuts will not help. Based on a healthy diet, taking walnuts as a healthy snack supplement is beneficial to health.