为什么我们应该吃核桃:核桃的10个健康益处

为什么我们应该吃核桃:核桃的10个健康益处

Walnuts, in addition to their delicious taste, are also an extremely healthy food giving many essential nutrients for the body.

核桃除了美味之外，还是一种非常健康的食物，为身体提供了许多必需的营养。

So, what are the specific benefits of walnuts? Let's find out!

那么，核桃的具体好处是什么呢?让我们来看看!

1. Good for the cardiovascular system

对心血管系统有益

Walnuts are a great food for your heart. According to the Food and Drug Administration, walnuts are a heart-healthy food and should be added to a balanced diet to protect your heart health. Several studies have shown that walnuts have a very good effect on the response of blood vessels and the circulatory system such as: lowering LDL cholesterol, reducing aortic endothelin; improve endothelial cell function... Besides, in walnuts also have Omega 3 fatty acids effectively prevent blood clots - the main cause of heart attacks.

核桃是一种有益心脏的食物。根据食品和药物管理局的说法，核桃是一种对心脏有益的食物，应该加入到均衡饮食中来保护你的心脏健康。几项研究表明核桃对血管和循环系统的反应有很好的效果比如:降低低密度脂蛋白胆固醇，降低主动脉内皮素;改善内皮细胞功能…此外，核桃中还含有Omega - 3脂肪酸，能有效预防血栓——心脏病发作的主要原因。

2. Reduce the risk of diabetes

降低患糖尿病的风险

People with diabetes are at a very high risk of cardiovascular disease, so walnuts are especially good for people with diabetes. Walnuts contain unsaturated fat that helps prevent diabetes and is good for type 2 diabetics. In addition, walnuts also have the ability to make insulin (the type that people with diabetes have).

糖尿病患者患心血管疾病的风险很高，所以核桃对糖尿病患者特别有益。核桃含有不饱和脂肪，有助于预防糖尿病，对2型糖尿病患者有益。此外，核桃还能制造胰岛素(糖尿病患者的胰岛素类型)。

3. Good for the brain

对大脑有益

As we all know, the brain will work better, more flexible need to add high quality fat and Omega 3 fatty acids. Walnuts contain very high levels of Omega-3 is considered good food. Best for your brain, regular use and moderation is the best way to keep your body in high spirits, boost your IQ, boost your memory and stimulate your sharp thoughts.

我们都知道，大脑会工作得更好，更灵活需要增加高质量的脂肪和欧米加3脂肪酸。核桃富含ω-3脂肪酸，被认为是很好的食物。对你的大脑来说，有规律的使用和节制是保持你的身体处于良好状态，提高你的智商，增强你的记忆力和激发你敏锐的思维的最好方法。

4.Improve sleep quality

改善睡眠质量

Older people often experience insomnia every night due to a decrease in the production of the hormone Melatonin. Walnuts contain relatively high levels of Melatonin. Therefore, eating a few walnuts before going to bed will help improve insomnia, especially for the elderly effectively.

由于褪黑激素的分泌减少，老年人每晚经常失眠。核桃含有较高水平的褪黑激素。因此，睡前吃几个核桃有助于改善失眠，尤其对老年人有效。

5. Protect your bones

保护你的骨头

Research has shown that eating walnuts every day will reduce the risk of osteoporosis, avoid the mineral reduction that makes bones weak, osteoporosis later in life. Because walnuts contain an essential fatty acid: alpha linolenic acid helps bones grow stronger.

研究表明，每天吃核桃可以降低患骨质疏松症的风险，避免矿物质的减少，从而使骨骼变得脆弱，在以后的生活中患上骨质疏松症。因为核桃含有一种必需脂肪酸:-亚麻酸可以帮助骨骼更强壮。

6. Good for pregnant women

对孕妇有益

Walnuts, in addition to vitamin E supplementation for pregnant women, also contain Omega 3 fatty acids (3 times higher than salmon). This is an important component promoting fetal brain development. If you eat walnuts in moderation, properly during pregnancy, especially in the last 3 months of pregnancy, the mother will have smooth skin, help blood circulation, enhance milk synthesis and anti-aging; The baby is born healthier, stronger and smarter.

除了为孕妇补充维生素E，核桃还含有欧米加- 3脂肪酸(比鲑鱼高出3倍)。这是促进胎儿大脑发育的重要组成部分。如果在怀孕期间适量、适当地吃核桃，尤其是在怀孕的最后3个月，母亲的皮肤会更光滑，有助于血液循环，促进乳汁合成，抗衰老;婴儿出生时更健康、更强壮、更聪明。

7. Prevent cancer

预防癌症

For cancer patients, walnuts act as a companion in the fight against cancer, especially breast and prostate cancer. Walnuts have an antioxidant compound called ellagic acid that boosts the immune system, which can help cancer patients recover during chemotherapy or radiation.

对于癌症患者来说，核桃在与癌症，尤其是乳腺癌和前列腺癌的斗争中起着同伴的作用。核桃含有一种叫做鞣花酸的抗氧化化合物，可以增强免疫系统，帮助癌症患者在化疗或放疗期间康复。

8. Reduce stress

减轻压力

When you feel stressed , walnuts will be a good choice for you.

当你感到有压力时，核桃是一个不错的选择。

Nutrients and essential oils in walnuts will help the body respond better to stress. Walnuts are also a rich source of fiber, antioxidants and unsaturated fatty acids, special alpha linolenic acid, an omega-3 fatty acid that helps to relieve stress.

核桃中的营养成分和精油可以帮助身体更好地应对压力。核桃还富含纤维、抗氧化剂和不饱和脂肪酸，一种特殊的阿尔法亚麻酸，有助于缓解压力的欧米伽-3脂肪酸。

9. Prevent skin aging effectively

有效防止皮肤老化

Walnuts contain a lot of B vitamins and antioxidants. These substances help the skin from free radical damage, prevent wrinkles, prevent aging.

核桃含有大量的维生素B和抗氧化剂。这些物质帮助皮肤免受自由基的损伤，防止皱纹，防止衰老。

Applying the uses of walnuts, many brands have used walnut extracts and essential oils to create beauty products. Walnut essential oil makes your hair stronger and helps you nourish the skin from the inside, moisturize the skin, enhance the growth of skin cells, especially for those with dry skin.

利用核桃的功效，许多品牌都使用核桃提取物和精油来创造美容产品。核桃精油使你的头发更强壮，帮助你从内部滋养皮肤，滋润皮肤，促进皮肤细胞的生长，特别是对那些皮肤干燥的人。

10. Promote weight loss

促进减肥

Losing weight is a beauty trend that many women choose. If you want to lose weight successfully, the feeling of fullness is important because it will inhibit moderation. Walnuts contain unsaturated fat and contain many vitamins, minerals, fatty acids, proteins, fiber that help to stop cravings.

减肥是许多女性选择的一种美容趋势。如果你想成功减肥，饱腹感很重要，因为它会抑制食欲。核桃含有不饱和脂肪，还含有许多维生素、矿物质、脂肪酸、蛋白质和纤维，可以帮助你戒掉对食物的渴望。

According to the study, 30g of walnuts will have 2.5g of omega 3 fat, 4g of protein, 2g of fiber... enough to create a feeling of satiety for those who want to lose weight.

根据这项研究，30克核桃含有2.5克omega - 3脂肪，4g蛋白质，2g纤维…足以让那些想要减肥的人产生一种饱腹感。