Introduction: The concept of "like cures like" refers to using foods that resemble the shape or function of a specific organ to supplement that organ in the human body. For example, beans resemble human kidneys, so they are believed to be good for kidney health. The kernel of a walnut looks remarkably like a human brain, and as a result, it has long been considered the best food in China for boosting brain power and enhancing intelligence. Can eating walnuts really boost your brain?
Can eating walnuts really boost your brain?
Among nuts, walnuts have relatively high nutritional value. They contain:
① Abundant polyunsaturated fatty acids: accounting for about 70% of total fatty acid content, far higher than other nuts like peanuts.
② A small amount of protein: the brain is mainly composed of protein.
③ Other nutrients: such as lysine, choline, B vitamins, phospholipids, and trace elements like selenium, all of which are beneficial for brain development.
However, these nutrients are not unique to walnuts, and the idea of "boosting the brain" is a highly controversial topic. If a child already has a balanced diet, there's no need to pin all hopes for intellectual development on a few walnuts.
3 Mistakes to Avoid When Children Eat Walnuts
Eating a moderate amount of walnuts is beneficial for children, but improper consumption can have the opposite effect. When giving walnuts to children, mothers must be careful to avoid three common mistakes:
Mistake 1: Expecting Immediate Results
While eating walnuts is indeed beneficial for intellectual development, brain cell membranes cannot regenerate. New polyunsaturated fatty acids are needed to participate in metabolic renewal, replacing the oxidized ones. This metabolic process generally takes at least six months to show effects.
The Right Way to Eat Them: For babies over 1 year old: A moderate amount of walnuts can be ground into powder and added to the baby's complementary food. Observe the baby's digestion; if they refuse to eat, stop feeding them. For children over 2 years old: Walnuts can be eaten as a small snack. They can also be crushed and blended with grains to make a five-grain powder or soy milk, added to congee with japonica rice to cook, or mixed in cold dishes for the whole family to enjoy.
Mistake 2: Overconsumption
Walnuts are nutritious and high in oil, making them very tasty, so some children may overeat them. However, the high oil content in walnuts can easily cause indigestion, diarrhea, and lead to fat accumulation in the body.
The Right Way to Eat Them: Children should not eat more than two walnuts per day (about 25 grams). Reduce the amount of oil in other meals, such as using less cooking oil and eating fewer fried foods. Avoid giving walnuts to children when they have a sore throat or indigestion, so as not to worsen their condition.
Mistake 3: Eating Only the White Kernel
The brown skin of the walnut has a slightly bitter taste, so many mothers peel it all off and only give the white kernel to their children.
The Right Way to Eat Them: The brown skin of walnuts is rich in vitamin E and has good antioxidant effects. When giving them to children, they should be eaten with the skin on. For younger babies, the brown skin can be crushed and eaten along with the kernel.
6 Recommended Best Brain-Boosting Foods
Brain nutrition is closely related to intelligence. If you want your child's brain to develop better, in addition to walnuts, parents should also pay attention to giving their children more of the following foods on a regular basis, striving for a balanced and diverse diet:
A Fish (especially sea fish)
Rich in unsaturated fatty acids, glutathione, and other amino acids needed by brain cells, it is an excellent food for brain health.
B Eggs
A source of high-quality protein. The yolk is also rich in lecithin (about 15%), which can promote the development of brain glial cells and the central nervous system, enhancing thinking and memory.
C Milk
A source of high-quality protein. The linolenic acid and lecithin it contains are beneficial for adolescent brain development.
D Soybeans or soy products (such as soy milk, tofu, etc.)
Contain plant protein. The lysine in them can help children grow and develop, and lecithin participates in brain cell metabolism, which can improve IQ.
E Brain-Boosting Vegetables
The World Health Organization's recommended best brain-boosting vegetables are: spinach, chives, bok choy, onions and garlic, tomatoes, bell peppers, celery, etc.
F Nuts
Rich in unsaturated fatty acids and trace elements, they are beneficial for brain development and memory. Therefore, in addition to walnuts, mothers can also give children more cashews, peanuts, almonds, pine nuts, pistachios, etc.