[Health and Wellness] Two Walnuts a Day, Multiple Benefits - Lower Cholesterol, Anti-Aging, and Brain Health, but Many People Don't Know How to Eat Them!

Walnuts are one of the famous four dried fruits. They can be eaten raw, roasted, used for oil extraction, or made into pastries. They are delicious, highly nutritious, and have the reputation of being the "fruit of longevity" due to their resemblance to the shape of the brain.

In fact, walnuts have many benefits. They contain arginine, which helps reduce atherosclerosis and has positive effects on preventing blood clots, regulating inflammation, controlling blood pressure, preventing heart disease, and controlling blood sugar levels.

Small nut, multiple benefits:

According to traditional Chinese medicine, walnuts have a sweet taste and warm properties. They have the functions of nourishing the kidneys, replenishing essence, warming and nourishing the lungs and kidneys, moisturizing the intestines, and calming the mind. They are excellent food therapy for middle-aged and elderly people. Modern nutrition research has also found that walnuts are rich in various nutrients.

1. Improving Vascular Function and Lowering Blood Lipids:

Walnuts are rich in unsaturated fatty acids, which make blood vessel cells more flexible and beneficial for protecting blood vessels. Research shows that eating 15 grams of raw walnut kernels, pine nuts, or roasted peanuts daily can help lower blood lipids. Eating more than 112 grams (equivalent to 3 walnuts) of nuts per week can reduce the risk of mortality, cardiovascular diseases, and coronary heart disease.

2. Effective in Lowering Blood Pressure:

Recent studies have confirmed that walnuts can help lower blood pressure. For example, researchers at Pennsylvania State University in the United States found that after consuming walnuts and walnut oil for one week, people's average diastolic blood pressure significantly decreased.

3. Reducing the Risk of Diabetes:

Systematic analysis and research have shown that eating walnuts is beneficial in reducing the risk of developing diabetes. In particular, for women, consuming more than 56 grams of walnut kernels per week can reduce the risk of diabetes by 33%. Studies have shown that compared to individuals who consume little to no nuts, consuming 16 grams of nuts daily can reduce the risk of type 2 diabetes by 13%.

4. Longevity and Anti-Aging:

The antioxidant properties of walnuts are comparable to red wine and apples, making them beneficial for maintaining youth and health. The vitamin E in walnut kernels protects cells from oxidative damage caused by free radicals, making it a recognized anti-aging substance in the medical field. Therefore, walnuts are also known as the "fruit of longevity." Walnuts also have anti-aging effects, nourish the skin, and make it fair and tender. It is especially beneficial for the skin aging of elderly individuals.

5. Promoting Intestinal Health and Relieving Constipation:

Walnuts are rich in fats, dietary fiber, polyphenols, and plant sterols, which can promote intestinal movement, regulate intestinal flora, and relieve constipation, benefiting intestinal health.

6. Facilitating Better Sleep:

High blood pressure, dizziness, blurred vision, and lack of energy... these seemingly unrelated symptoms are likely due to the same reason, which is poor sleep. High-quality sleep is the foundation of good health. Eating some walnuts before bed can effectively alleviate this problem. This is because walnuts contain a considerable amount of melatonin, a substance that effectively regulates sleep in the human body.

7. Brain Health and Nourishment:

The linoleic acid and alpha-linolenic acid in walnuts are the main structural fats of brain tissue cells. Sufficient intake of these fatty acids can help improve brain efficiency. Phospholipids have a good health effect on brain nerves, and various trace elements are also beneficial for brain health.

8. Calcium Supplementation for Preventing Osteoporosis:

The minerals such as calcium, phosphorus, magnesium, and iron in walnut kernels can increase bone density, delay bone aging, and counter osteoporosis.

How to Eat Walnuts for Better Health:

1. Limit Consumption to Two Walnuts a Day:

Experts suggest that consuming two walnuts per day is sufficient to avoid overeating and potential digestive discomfort.

2. People Who Should Limit Consumption:

Although walnuts are beneficial, individuals with poor digestive function, prone to diarrhea, or excessive phlegm should consume them in moderation.

3. Ways to Improve Efficacy:

Typically, walnuts can be eaten as a snack by directly peeling off the meat. They can also be ground into powder or crushed with a rolling pin and added to milk or porridge. Below are a few recommended walnut recipes, combined with other ingredients, for a more nutritious and comprehensive meal plan.

① Kidney Nourishing Congee:

Ingredients: 15g walnut kernels, 15g Polygonatum odoratum, 50g rice

Method: Clean the Polygonatum odoratum, crush the walnut kernels, and cook them with rice in water to make congee. It is best to consume it in the morning.

Effects: Nourishes the kidneys, strengthens the waist, stabilizes urinary function. Suitable for those with spleen and kidney yang deficiency, insufficient essence and blood.

② Walnut Sesame Coix Seed Congee:

Ingredients: 4-5 walnuts, a handful of black sesame seeds, a small handful of coix seeds, 1 egg, a suitable amount of milk

Method: Cook all the ingredients together to make congee, or use a blender to crush the ingredients into a paste-like consistency, then cook into congee for a smoother texture.

Effects: Nourishes the spleen and stomach, replenishes the liver and kidneys, prevents constipation. Suitable for the general population.

Can walnuts be used for purposes other than eating? Of course! You only need two walnuts, and they can last for a year or more. You don't need to buy additional walnuts; just choose two that are harder to crack.

The kidneys are the foundation of health, and strengthening them is essential for maintaining a healthy body. Walnuts can be used not only for consumption but also for leisure activities!

Traditional Chinese medicine believes that warming and nourishing the kidney yang helps delay aging. The Shenshu acupoint located in the lower back is an important acupoint for kidney tonification. The palm-sized area surrounding the Shenshu acupoint is an area that can be massaged to warm and nourish the kidney yang. When feeling lower back pain or coldness in the kidney area, try massaging the kidney area with walnuts.

<Method 1>

Press the tongue against the palate, slightly close the eyes, extend both arms behind, and use the thumb, index finger, and middle finger to hold the walnuts and rub them on the Shenshu acupoint and surrounding areas until a slight soreness and warmth are felt in the waist. Generally, massage for 5-10 minutes each time.

<Method 2>

While walking, you can tap the Shenshu acupoint lightly with the walnuts in your hands, hitting it 30-50 times each time. Massaging the kidney area not only helps prevent aging but also has certain effects on treating lumbar and knee pain.