A recent study published in the British Journal of Nutrition has found for the first time that consuming seven or eight walnuts daily can improve the cognitive and motor abilities of the elderly. The study also strongly recommends incorporating walnuts into main meals for better nutrition.
“Autumn is the perfect season for walnuts, but eating them between meals can increase the burden on the digestive system and easily lead to excessive oil intake. Adding two or three to each meal makes portion control easier,” said Zhao Xia, head of the Nutrition Department at Beijing Jishuitan Hospital.
In China, walnuts have long been known as the "longevity fruit" and the "intelligence-boosting fruit." Research has found that walnuts can enhance a person's physical condition by delaying the onset of neurodegenerative diseases, thereby achieving the goal of a longer life. Compared to other nuts, walnuts are rich in polyphenols, antioxidants, and other nutrients in addition to essential fatty acids, making them more suitable for the elderly.
However, due to their higher price and oil content, many people do not maintain the habit of eating walnuts. Most people eat them as snacks, which is not the best choice. First, it's easy to forget to eat them, and second, because they don't create a strong sense of fullness, they can lead to excessive calorie intake.
In fact, walnuts can be completely used as an "all-day" food. For example, for breakfast, walnuts can be added to rice porridge or mixed with other foods to make a mixed filling. At noon, walnuts can be soaked in vinegar and used as a cold dish. In the evening, walnuts can also be added to stir-fries or soups, which is a healthier way to eat them. If it seems troublesome, you can crush the walnuts and add two spoonfuls as a seasoning when cooking, which is also effective.