WHAT IS YOUR CALL?
Walnuts vs Almonds, what should one prefer? Which one contributes more to the right nutrition? This article might clear the fog about which one to pick!
Basics Of Wal-Monds
Walnut comes from the Old English word “ wealhhnutu” ( wealh – foreign ,nutu- nut) as it was introduced from Gaul and Italy. The previous Latin name for walnut is nux Gallica, “Gaullic nut.”
Best know types of walnuts are Persian walnut or English walnut that are native to Balkan in southeast Europe, southwest and central Asia, to the Himalayas, and southwest China. Amongst the common species of walnut are black walnut and butternut in its native North America. Japanese walnuts are similar to Butternuts, distinguished by large leaves and round nuts. Apart from consumption, they are used for their woods and ornamental purposes. Walnut trees are ecologically important. Their sap is utilized for sap production and as dyes.
Almonds are highly revered in some cultures. Its mention in the bible is described as “among the best fruits” and also as Aaron’s rod. There are two types of almonds; One that is sweet and is used for consumption, oil; other variety includes bitter almonds, which are utilized for making almond oil.
In the twentieth century, the sweet type of almonds kernel was used to prepare oil and was used internally as medicine. It remains fairly popular in alternative medicine. For example, carrier oil in aromatherapy but has fallen out of prescription of doctors. Almond, like a nut, has also been documented to be beneficial for alcohol intoxication.
Nutritional Content Of Walnuts
According to the U.S Department of Agriculture (USDA) Nutritional Database, 1 cup of unbranded, organic walnuts (30 grams) contains:
| Nutrients | Content |
| Energy | 200 Calories |
| Carbohydrates | 3.89 g |
| Sugar | 1 g |
| Fiber | 2 g |
| Proteins | 5 g |
| Fat | 20 g |
| Calcium | 20 mg |
| Iron | 0.72 mg |
| Sodium | 0 mg |
Walnuts are a good source of magnesium, manganese, copper, phosphorus, Vitamin B6, iron, Vitamin E. Apart from these walnuts are a combination of healthy fats and proteins. They are highly rich in monounsaturated and polyunsaturated fatty acids.
Nutritional Content Of Almonds
One ounce of almonds (28.4 g/23 kernels) contains:
| Nutrients | Content |
| Energy | 164 calories |
| Carbohydrates | 6.1 g (including 1.2 g sugar) |
| Fat | 14.2 g (of which 12.4 g is unsaturated) |
| Fiber | 3.5 g |
| Proteins | 6.0 g |
| Calcium | 76.3 mg |
| Iron | 1.0 mg |
Almonds are an excellent source of Vitamin E and a good source of magnesium, phosphorous, potassium, manganese, B Vitamins, choline, and proteins.
Walnuts At Aid
Walnuts are enriched with good fats, on the absorption of which it benefits in stopping platelet aggregation and inflammation. If not stopped, it contributes to increasing the risk of cardiovascular diseases (CVD), high blood pressure, type 2 diabetes, pulmonary diseases, and many others.
The Phytosterols present in the walnuts help in absorbing cholesterol in the intestinal lumen and help in reducing plasma cholesterol levels. Walnuts are rich in Vitamin E (γ-tocopherol), a form of Vitamin E that has recently shown more benefits in lowering the risk of cancers and cardiovascular diseases. A compound (phenols) present in a good amount in the walnuts are known for their antioxidant and anti-inflammatory properties. The phenolic content of the walnuts (English) is higher than that of hazelnut and almonds and is highly bioavailable.
Walnuts contain compounds like coffeoylquinic acid and quercetin, which are powerful enough to protect against CVD, cancer, Alzheimer’s, gastric disorders, high blood sugar levels, high cholesterol levels.
Black walnuts contain arginine (3.62 g/100 g), which lowers blood pressure. Phytochemicals and polyunsaturated fatty acids help improving brain health. Their polyphenolic compounds reduce the inflammatory load on the brain cells and enhance interneuronal signaling, increasing neurogenesis.
Almonds At Aid
Almonds have known to reduce heart-related diseases by slashing off the bad cholesterol in the body and providing anti-inflammatory and antioxidant effects. Plant sterols present in almonds interferes in the absorption of cholesterol and bile acids. And being densely rich in unsaturated fats helps improve one’s lipid profile.
Almonds are full of phytonutrients that nourish the gut bacteria to flourish. Consumption of almonds improvises the resistance against insulin, which helps in lowering the blood sugar levels by regulating the insulin functioning and reducing inflammation in the body.
The Vitamin E loaded nut is known to boost alertness and to memorize the capacity of the individuals. It prevents cognitive decline. Vitamin E is known to retard the onset of dementia diseases like Alzheimer’s. Almonds are known to increase neurotransmitters. Having a collection of essential nutrients, almond prevents the deteriorating of brain functioning successfully due to aging.
Is One Better Than The Other?
The choice between walnuts vs almonds is a tough one. Both of them are the best in their world. It is more important to choose the right time for proper nutrition!!!
