Are walnuts or almonds healthier?

¿Son más saludables las nueces o las almendras?

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Nuts are a wonder of health, walnuts and almonds are among the most popular. Discover the therapeutic benefits of each one

Dried fruits they are more fashionable than ever. In recent years, its consumption has increased exponentially and this is mainly due to its extraordinary nutritional and medicinal power, that is why they are a food group of great importance throughout balance diet.

Between his great goodness lies his extraordinary contribution in plant-based proteins, stand out for a great vitamin supply and one mineral wealth in important nutrients such as magnesium, phosphorus, iron, potassium, calcium, zinc and seleniumThey act as powerful antioxidants. They are a wonderful source of healthy fats and fiber, two aspects that give them therapeutic properties.

the nuts (Juglans regia) and the almonds (Prunus dulcis) They are two of the most popular and consumed nuts that exist. Both are usually a great culinary ally, their versatility is immense and they are part of all kinds of dishes. They are a good ingredient for smoothies, smoothies, soups, creams, salads, sauces, bakery and dessert. However, it is quite common that doubts arise about which variant is better taking into account the aspects of each one in questions of composition, nutritional value and medicinal benefits.

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Which variant is better?

It is important to start by mentioning that the two variants are related to nutritional profiles quite similar. There are some slight variations in its content in fat, carbohydrates and proteinsat the same time it is proven that almonds contain more minerals.

What is a fact is that the nuts take the lead when it comes to your input on Omega-3 fatty acids, in a special way they stand out for their great linoleic acid content. It’s about a essential nutrient that the body must obtain from food, since the body is not capable of producing it. They are a compound that is associated with great medicinal qualities, among the main ones are its benefits for significantly reduce chronic inflammation, improve cardiovascular health and protect brain function.

Both nuts provide very similar levels of calcium and potassium, minerals that are of great help for mitigate the effects of excessive sodium intake and that is why they help control high blood pressure.

To lose weight:

In recent years eating nuts It has been highly recommended as a good food for stimulate weight loss. If you wonder which variant is a better complement for body weight, you should know that almonds have an effect which is associated with the visceral fat loss and therefore decrease the risk of suffering heart disease and type 2 diabetes. The high content in proteins, minerals and fiber almonds, provides satiety and helps fight hunger. Almonds are related to a incomplete absorption of energy and as such the body is not capable of absorb all of your calories.

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For heart health:

The good news is that both variants are a good ally for the cardiovascular health and each one contributes different qualities. Walnuts stand out for their high content of linoleic acid, polyphenols and phytosterols, two substances that are related to its benefits to decrease the high levels of cholesterol in the blood. Again linoleic acid It is noted that it is present in both almonds and walnuts and stands out for its vasodilator effect which helps expand blood vessels and it is very helpful for regulate high blood pressure. At the same time the almonds are rich in antioxidants, vitamin E, flavonoids and unsaturated fatty acids that help reduce high levels of triglycerides and cholesterol in the blood.

For brain function:

It seems that walnuts are the best option when it comes to enhance and stimulate brain function, contain a great contribution in linoleic acid and antioxidant agents that they confer great anti-inflammatory benefits, which reduce brain damage caused by oxidative stress. There are studies that support the benefits it brings walnut consumption in cognitive functioning, particularly in memory, learning and concentration.

For sugar control:

Control blood glucose levels It is important in any person, although in the diabetic population it is essential to live healthy. In this area the almonds take the crown, this is due to their content in fats, proteins and fiber, which are related to properties for reduce the glycemic index of the food, decrease stomach emptying speed and hence balance blood sugar. Its content is also positively intervened in flavonoids that have the ability to inhibit amylase, an enzyme that increases the starch to sugar conversion.

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As you can walnuts and almonds are a treasure of great therapeutic potential and they have the advantage of offering different healing benefits according to the conditions to be treated. The truth is that both are an extraordinary complement in any balanced, healthy and clean diet.

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