Beginning of autumn: Walnut in autumn is beneficial to cardiovascular system and vitamin E supplement.

Today is beginning of autumn.

Although the hot weather has not receded, some people who are keen on keeping in good health are also busy with the great cause of fattening up in autumn.

However, we will not recommend your [fattening] food for this reason-after all, too much fat may bring great harm to the cardiovascular system of the whole person.

Then eat something healthy! In autumn, there are many new things on the market. For example, this-

What is this green…

In fact, peeling and drying in the sun have become something we are familiar with: walnuts, whose name in botany is walnuts.

One handful a day will bring many benefits.

In our dietary guidelines, we recommend that you eat 25 ~ 35 grams of nuts every day, which is about the amount of a handful of nuts.

As a kind of nut, walnut has high nutritional value.

Every 100g of dried walnut contains 14.9 g of protein, which is a good source of vegetable protein.

More than half of walnuts are fat, but walnuts are mainly unsaturated fatty acids, especially many Omega-6 and Omega-3 fatty acids, which are very beneficial to human body.

The well-known DHA belongs to Omega-3. If the mother eats more DHA during pregnancy, It is also good for the development of the baby’s brain. Some studies have also said that eating an extra 200 to 400 grams of marine fish rich in Omega-3 can reduce the risk of death from cardiovascular diseases. The American Heart Association recommends getting 1 gram of Omega-3 fatty acid from the diet every day for patients with definite diagnosis of coronary heart disease.

Walnuts are also rich in vitamin E, which is about 43 milligrams per 100 grams of dried walnuts. Vitamin E has important functions in our bodies and is closely related to fertility, cardiovascular and neurological functions. For older people, it may also help reduce the deposition of old age spots.

However, because the fat content of nuts such as walnuts is too high, it is usually not recommended for everyone to eat more, which is easy to gain weight. China’s dietary guidelines recommend eating about 25g of beans and nuts every day.

Is it true that walnuts nourish the brain?

Walnuts do grow somewhat similar to our brains. It has always been said among the people that walnuts can nourish the brain. Is this true?

Judging from the analysis of modern nutrition, walnut contains polyunsaturated fatty acids beneficial to brain health, which is still beneficial to brain health. However, this does not mean that it can supplement the brain.

Although some studies have found that eating a small amount of nuts, including walnuts, can help delay the aging process of the brain and reduce the risk of diseases, including stroke. However, so far, there is no direct research evidence that eating walnuts can improve people’s IQ in the short term.

Science will also tell you a sad fact: most people’s intelligence will reach its peak around the age of 20-30, and then it is difficult to improve.

Moreover, although walnuts can meet many nutrients needed by the brain, these nutrients are not unique to walnuts, and other foods are also widely available.

For us, a balanced diet is the biggest magic weapon for health!

How can walnuts be eaten except directly?

Walnut black sesame paste

Ingredients: Black sesame, walnut kernel, glutinous rice flour, a small amount of sugar or honey.


  1. Wash and drain the black sesame seeds, bake them at 150 degrees in the oven for about 10 minutes, then put the roasted black sesame seeds into a food mixer and beat them into powder for later use.

  2. In the same way, walnut kernel and glutinous rice are also made into powder for later use.

  3. Black sesame powder, glutinous rice flour and walnut powder are mixed with boiling water according to the ratio of 2: 1: 1 to obtain walnut black sesame paste, and sugar or honey can be added appropriately according to personal taste and preference.

Stewed Eggs with Walnut

Material: Walnut kernel, egg.


  1. Beat the eggs and mix well, add appropriate amount of water and mix well, or add a little sugar or honey according to taste. Then steam in a steamer for 5 minutes.

  2. Sprinkle walnut kernels and steam for another five minutes.