Walnuts or Almonds: Which is Better Health?

When it comes to nuts, walnuts and almonds are among the most popular varieties, both in the kitchen and among nutrition experts. Both are excellent sources of mono- and polyunsaturated fats, which are considered healthy for the body. These fats are not synthesized by the body and are essential for health. Consuming walnuts and almonds is associated with an increase in good cholesterol (HDL) and a reduced risk of cardiovascular issues. Additionally, both nuts contribute to iron intake, a mineral essential for the body’s functioning. It’s important to note that iron deficiency is common during menstruation, pregnancy, or due to certain medications that limit its absorption. To improve iron absorption, it’s recommended to consume walnuts and almonds with foods rich in vitamin C, such as fresh salads or seasonal fruit. For example: an apple with some walnuts, a pear with a handful of almonds, and so on. Moreover, due to their content of lipids, plant-based proteins, and fiber, walnuts and almonds offer a good sense of fullness, making them great snack options. However, it’s important to note that walnuts and almonds have different nutritional characteristics. So, walnuts or almonds, which should you choose? Benefits of Walnuts Eating walnuts is a great way to enrich your diet with alpha-linolenic acid, the precursor of Omega-3 fatty acids, which are beneficial for brain and heart health, as well as emotional well-being. These good fats play a role in hormone synthesis, including those that regulate mood and sleep, such as serotonin and melatonin. Walnuts also help with the absorption of fat-soluble vitamins like vitamin A (good for skin health) and vitamin D, which aids calcium absorption in bones and maintains strong bones. Benefits of Almonds Almonds are an excellent food for fighting aging. In addition to healthy fats, they provide high amounts of vitamin E, which has antioxidant effects. They are also a good source of calcium. A handful of almonds (30 grams) provides about 75 mg of calcium. Almonds are also high in magnesium, which facilitates calcium absorption by stimulating the production of calcitonin, essential for bone mineralization. Additionally, almonds provide polyphenols, which can help protect against oxidative stress. Which is Better: Walnuts or Almonds? Both walnuts and almonds have all the qualities to be part of a balanced diet. The choice mostly depends on personal taste. In any case, it’s best to choose both nuts in their natural form, preferably still in the shell, as they are richer in healthy fats and antioxidants. And of course, avoid overeating—consume no more than 30 grams per day of nuts, as both are high in calories. Photo Credits: Unsplash This article first appeared on Grazia.it – Author: Angela Altomare What Happens When You Don’t Eat Enough Carbs? Toxic Coworkers: How to Manage Harmful Dynamics 10 Symptoms of Iron Deficiency You Shouldn’t Ignore 4 Minutes of Daily Intense Exercise Boosts Longevity Why Choose a Savory Breakfast Over Sweet? What Is the Best Sleeping Position?

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