A reader from Yunnan asked Bao, “I have heard that eating walnuts is good for health. How much to eat a day?
Zhu Yi, Associate Professor, Department of Food Science and Nutrition Sciences, Chinese Agricultural University. Answer: Let's first deal with walnuts. In the kernels of walnuts protein content is 12-20%, fat about 60-70%, dietary fiber about 5%. Walnut kernels in the average walnut weigh about 6 grams and weigh about 40 kcal. Studies from Harvard University in the US show that eating walnuts twice a week can reduce the risk of developing type 2 diabetes by 24%, especially in women. The data are more positive, with the incidence of type 2 diabetes and walnut consumption in between. significant correlation. Another study found that patients with metabolic syndrome who ate 30 grams of nuts, half of which were nuts, could not only improve insulin sensitivity but also provide patients with basic nutrition. It contains 30 grams of nuts: 4 large, 5 medium and 8 small walnuts. In the fats contained in nuts, the ratio of omega-3 to omega-6 unsaturated fatty acids is about 1: 4 ~ 6. Studies show that this golden ratio is useful in cardiovascular and cerebrovascular diseases and can reduce inflammation. With 10 grams of walnuts you can absorb 700 mg of unsaturated omega-3 fatty acids. The International Association for the Study of Fatty Acids and Lipids recommends that adults consume 500 mg of omega-3 fatty acids a day, and this recommendation requires that they eat 2 to 3 nuts a day.
The recommended intake of nuts by the Chinese Nutrition Association is about 70 grams per week, i.e. 10 grams per day if you eat only nuts, i.e. about 2-3 nuts. The American Chemical Society is very optimistic about walnuts, believing that the antioxidant effect of walnuts is almost twice as much as that of other nuts, so it is recommended to eat 7 walnuts a day.