Almonds vs Walnuts : Which is healthier?

 

Almonds and Walnuts are very popular and staple nuts which are packed with lots of nutrients and also good for your health. this article will compare the almonds and walnuts and tell you which one is healthier. 

Nutritional Value of Almonds and Walnuts 

Comparison of 30g serving of each:

 

As you can see in the above nutritional table nutrients of both seeds are quite similar, but almonds packed with more minerals than walnuts.

But walnuts contains more omega-3 fatty acid than almonds and walnuts are the only nuts which contain ALA (Alpha-Linolenic-Acid) more than any nuts.

ALA is a type of omega-3 fatty acid found in plants, so your body can't produce itself and some studies have been suggested that it may helps reduce inflammation and improved heart and brain health. (1, 2, 3)

Benefits comparison

1. Which one is best for weight loss

Although, nuts are not considers as good weight loss food cause it contains good amount of fat, but recent studies have been shown that almond helps weight loss. (4,5,6)

Almonds contains good amount of protein and fiber which helps increasing feeling of fullness and reduced cravings that lead to hunger. 

Walnuts contains more fat and less protein than almonds so it is best to include almond in your diet. 

 

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2. Best nut for your brain health 

As we told you before that walnut contains good amount of Alpha-Linolenic-Acid than any other nuts, and it helps improve brain function.(7).

A 2018 study has been suggested that defatted walnut meal protein hydrolysates ight be a promising dietary supplement in improving neuronal dysfunctions of the brain.(8) 

But if we talk about Almonds, some studies also shown that almonds helps in memory retention.(9,10)

However many studies have been shown that almonds and walnut can improve memory or brain health but more researches are needed. 

But for then you can add both according to you choice. 

 

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3. Best nut for your health 

Nuts provides supports to your health, so almonds and walnuts are both good for your heart health. 

Almonds are rich source of vitamin E which is a type of antioxidant, which helps to keep your heart healthy.(11)

An study of 2011 has been shown that consumption of  60 grams of almonds per day showed a 6% and 12%  reduction in total and LDL (bad) cholesterol.(12) 

Walnuts also contains Vitamin E and polyphenols(main polyphenol is pedunculagin, an ellagitannin), Ellagitannins is a well known antioxidant and anti-inflammatory bioactivity, and several studies have assessed the potential role of ellagitannins against disease including cancer, cardiovascular, and neurodegenerative diseases.(13)

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