We are always suggested to eat dry fruits daily. [Reason: they are super nutritious.] Walnuts and almonds are the most commonly consumed dry fruits by Indian households.
Which one of these is healthy, you wonder? To determine which is healthier between walnuts and almonds, you should look at each nut’s nutritional profile, health benefits, and downsides. Both nuts boast a multitude of health benefits, although they provide different benefits due to their different nutrient compositions.
This will assist you in choosing the correct type of dry fruits and/or adding them more in your diet depending on the need of your body.
Walnuts are highest in omega, and almonds can aid cholesterol levels
While walnuts and almonds are both nutrient-rich, they have different high points. Walnuts are especially high in omega-3 fatty acids, fats that are vital for heart health. These fatty acid, particularly alpha-linolenic acid (ALA) have been shown to decrease inflammation and heart disease risk. Almonds, by contrast, provide a lot of monounsaturated fats, another heart-healthy fat but different from the types in walnuts. Monounsaturated fats add cholesterol-boosting attributes — raising good HDL cholesterol, and reducing bad LDL cholesterol.
Almonds are an excellent source of vitamin E, while walnuts are high in essential minerals
In terms of vitamins and minerals, almonds stand out with their abundance of vitamin E. Vitamin E is a powerful antioxidant that protects cells from oxidative damage and supports immunity. Almonds also provide a healthy dose of magnesium, which is important for muscle and nerve function, blood sugar control and bone health. Walnuts on the other hand are high in multiple minerals, including manganese, copper and phosphorus. They also provide some vitamin B6, essential for brain health and cognition.
They are both calorie dense, but with different fat profiles
Both nuts are high in calories, but their fat content differs slightly. Walnuts have significantly more fat in each serve than almonds, but most of these fats are beneficial. A serving of walnuts (about 1 ounce) contains about 18 grams of fat, of which 2.5 grams are omega-3 fatty acids. By comparison, almonds have roughly 14 grams of fat per ounce, most of which is monounsaturated fat. Both nuts can be included in a healthy dietary regimen when eaten in moderation despite being higher in fat.
They do good to human body, but in a different way
Walnuts and almonds both have impressive health benefits, but they serve different needs. Walnuts are famous for their anti-inflammatory powers because of their omega-3 fatty acids. As a result, it may be especially useful for people with inflammatory conditions, including arthritis. They’re another great source of polyphenolic compounds, which aren’t only good for brain health — they may enhance cognitive function, and possibly decrease the risk of neurodegenerative diseases.
Nuts, thanks to its numerous health benefits, are truly a powerhouse food, and almonds are no exception. They aren’t just wonderful for healthy skin and hair given their vitamin E content, either; they help with weight management, too. Almonds are high in fiber, so they will make you feel satisfied for longer, too, which will lead to lower daily caloric intake and assist weight loss.
In addition to that, they have also shown to help manage blood sugar levels. As such, they make for a good option for type two diabetics, as well as for anyone else wanting a sustained energy level throughout their day. Not only is this a great discovery to make about almonds, it also means that adding them to your healthy diet can actually improve your overall health and well-being.
Almonds have extremely nutritional benefits which make them a wide and helpful addition to anyone’s diet. Whether you want to keep your skin and hair healthy, you’re on a weight loss spree, or you want to regulate your blood glucose levels, almonds can fit right into your healthy lifestyle.