Almonds vs. walnuts: what are the nutritional properties and benefits of each?

Santo Domingo.- Nuts provide different benefits to our body, but which of them is the most beneficial? When we think of nuts, we can imagine the most popular ones: walnuts and almonds. These are found on all supermarket shelves and are the most chosen by buyers. But between the two, which is the healthiest?

Differences in the type of fat

According to Mayo Clinic, walnuts are particularly rich in omega-3 fatty acids, crucial for heart health. These nutrients are noted for reducing inflammation and lowering the risk of heart disease. In contrast, explains a study conducted by Digital Health of the Carlos Slim Foundation, the almonds are excellent sources of monounsaturated fats, which also have benefits for the cardiovascular system, but in different ways. While walnuts reduce inflammation, the monounsaturated fats in almonds improve cholesterol levels, increasing the “good” HDL cholesterol and decreasing the “bad” LDL cholesterol.

In terms of vitamins and minerals, both nuts They stand out for their high content in vitamin Ea powerful antioxidant that helps protect cells from oxidative damage and supports immune system function.

Despite being high-calorie foods, walnuts contain more fat per serving than almonds, but almonds are mostly healthy. A serving of walnuts contains about 18 grams of fat, including 2.5 grams of omega-3 fatty acids, while almonds contain 14 grams of fat, mostly monounsaturated.

Which dried fruit is healthier?

While almonds and walnuts are both nuts with significant health benefits, they have different nutritional properties that may make one more suitable than the other, depending on individual needs.

On the other hand, almonds help maintain healthy skin and hair and achieve a healthy weight, due to Its high fiber content, which helps you feel fuller for longer and reduce calorie intake. Regular consumption of almonds significantly increases calcium levels in the blood, according to a study published in the Journal of the American College of Nutrition by the University of Pennsylvania. This research suggests that almonds may play a crucial role in bone health and the prevention of osteoporosis.

Each type of nut provides unique and complementary benefits to our diet. Incorporating them can improve our health in various ways, so choosing between them depends on the specific needs of each individual.

Daily consumption of nuts can offer multiple health benefits due to their rich and varied nutritional profile. The combination of protein, fiber, and healthy fats promotes feelings of satiety, which can help control appetite and prevent over-consumption of calories. Eating nuts regularly can provide a variety of health benefits thanks to their rich nutritional composition. Regular consumption of almonds can provide numerous health benefits due to their rich and varied nutritional profile.