Researchers from the Fielding School of Public Health at the University of California, Los Angeles conducted a new study dividing participants into two groups: one group had a normal diet, and the other group ate an extra 75 grams of walnuts per day. Before and after the experiment, researchers extracted sperm samples from all participants and conducted comparative analysis on sperm concentration, vitality, shape and size, and chromosomal abnormalities. The results showed that only the "walnut group" men had significantly improved sperm quality. Dr. Wendy Robbins, the head of the new research, stated that the content of omega 3 fatty acids in walnuts is considerable. Multiple studies on male infertility have found that omega 3 fatty acids can improve sperm quality. This fatty acid and other polyunsaturated fatty acids play an important role in improving sperm maturity and sperm membrane function.
In addition, eating more walnuts has these benefits:
[1. Reduce the risk of breast cancer] The experiment of Marshall University School of Medicine in West Virginia showed that the experimental rats ate 2 ounces of about 60g walnuts every day, which was less likely to suffer from breast cancer and tumor than the rats that did not eat walnuts.
【 2. Reduce the risk of depression 】 Walnuts are rich in ω- 3 fatty acids can reduce the risk of depression, attention deficit hyperactivity disorder (ADHD), cancer, and Alzheimer's disease.
[3. Reduce the risk of diabetes] A study by the Harvard School of Public Health shows that women who consistently eat nuts five times a week have a nearly 30% reduced risk of type 2 diabetes.
A new study from Scranton University in Pennsylvania shows that walnuts contain high-quality antioxidants that can effectively protect heart function and prevent heart disease.
[5. Reducing stress] A study published in the Journal of the American College of Nutrition last year showed that the walnut oil in walnuts can reduce blood static pressure, and changes in eating habits can better help our bodies cope with external pressure.
How to eat walnuts for the healthiest? Although the fat contained in walnut kernel is an unsaturated fat acid that is conducive to cholesterol elimination, the fat itself has high calories. If it is consumed too much and cannot be fully utilized, it will be stored by the human body as cholesterol, which is counterproductive.
Generally speaking, the weight of walnuts taken daily should be around 20-40 grams, which is equivalent to 4-5 walnuts. At the same time, other fat intake should be appropriately reduced to avoid excessive calorie intake.
In addition, some people like to peel off the thin brown skin on the surface of walnuts, which will lose some nutrients, so do not peel off this thin skin.
Walnuts have a high fire and contain a lot of fat. Eating too much can cause fever and nausea, and it is not suitable for people who are experiencing fever or diarrhea.
At the initial stage of storage, the protein content of fresh walnuts and dry walnuts is not much different, but after a period of storage, you will find that the difference begins to be significant. The amino acid content, essential amino acid content, and other amino acid content of fresh walnuts are higher than that of dry walnuts. Therefore, dry walnuts are greatly accelerated by factors such as high temperature, light, and ventilation during drying, which greatly accelerates the loss of amino acids.
(Intern Editor: Huang Junda)