Can walnuts reduce the risk of breast cancer? How to eat walnuts healthily?

Walnuts are a nut that is rich in nutrients. Women who eat walnuts may also reduce their risk of breast cancer. What is the healthiest way to eat walnuts?

Speaking of walnuts, many people still remember eating walnuts when they were young. In fact, small walnuts can not only improve brain health and beauty, but also lower cholesterol and protect cardiovascular system.

1. Reduces the Risk of Breast Cancer

According to experiments at West Virginia Marshall University School of Medicine, lab mice that ate about 2 ounces (60 grams) of walnuts a day had less breast cancer and tumors than mice that did not eat them.

2. Reduce the chance of depression

Walnuts are rich in omega-3 fatty acids, which can reduce the risk of depression and attention deficit hyperactivity disorder (ADHD), cancer, and Alzheimer's disease.

3. Reduces the Risk of Diabetes

A study by the Harvard School of Public Health showed that women who ate nuts five times a week reduced their risk of type 2 diabetes by nearly 30%. The unsaturated fats in nuts help insulin break down.

4. Contains Antioxidants to Promote Heart Health

Walnuts contain high-quality antioxidants that may protect heart health and prevent heart disease, according to a new study from the University of Scranton in Pennsylvania.

5. Reduce stress

A study published last year in the Journal of the American College of Nutrition showed that walnut oil in walnuts can reduce blood static pressure, and changing dietary habits can better help our bodies cope with external stress.

A recent experiment by Australian scientists has proven that eating walnuts every day can lower cholesterol. Liu Hongxu, director of the cardiovascular department of Beijing Hospital of Traditional Chinese Medicine, said that walnuts are rich in fat, containing linoleic acid glycerol, linolenic acid and oleic acid glycerol, which are beneficial to lowering the increase of cholesterol in the blood and are beneficial to the health of patients with arteriosclerosis and cardiovascular and cerebrovascular diseases.

How to eat walnuts in the healthiest way?

Walnuts are a treasure, but you should also pay attention to how to eat them and what to avoid. Director Liu believes that they should be taken in moderation, for a long time, and with persistence. Although the fat contained in walnut kernels is unsaturated fatty acids that are beneficial for removing cholesterol, the fat itself is high in calories. If you eat too much and cannot make full use of it, it will be stored in cholesterol, and the result will be counterproductive. Generally speaking, the weight of walnut kernels taken per day should be around 40 grams, which is equivalent to four or five walnuts. At the same time, the intake of other fats should be appropriately reduced to avoid high calorie intake.

How to eat walnuts

Walnut Rice Porridge

30 grams of walnut kernels and 100 grams of rice, wash and add water to cook porridge. Eat it every day. It can warm the yang and strengthen the spleen, absorb qi and return to the kidney, and can be used to treat asthma due to spleen and kidney yang deficiency.

Walnut Ginger Slices

Take 1-2 pieces of walnut kernels and 1 piece of ginger slice and swallow them together before going to bed every night. It can nourish the lungs and kidneys, relieve cough and asthma, dispel wind and stomach, and assist in the treatment of asthma.