Walnuts and Almonds: Tiny Nutrient Powerhouses from Nature

 

Introduction.

When it comes to heart-healthy snacks, few foods pack a punch quite like walnuts and almonds. Besides being delicious and healthy, both of these tasty little nuts are full of nutrients that the heart craves: they can help keep the brain working right and add to overall healthfulness too--regardless of one eats them plain straight out the bag or spreads them over some salad greens to add crunch. Or better still, mixed in fruit smoothies. Walnuts and almonds are easily integrated into everyday meals as natural vitamin sources without you needing any special preparation beforehand or after.

The Nutritional Power of Walnuts

Walnuts are often called "brain food", but not just because they look like little brains. They also have the highest plant-based omega-3 fat content of any nut. Specifically, walnuts are chock-full of alpha-linolenic acid (ALA). Their benefits for your heart and brain health couldn't be clearer. A third-cup serving (about 28 grams) of walnuts gives you:

4 grams of protein

2.5 grams of ALA omega-3

Many antioxidants, including vitamins E and F

Substantial magnesium, which supports muscle and nerve function

Research shows that consuming walnuts regularly can reduce low-density lipoprotein (LDL) cholesterol and inflammation, as well as improve brain function. Regular consumption of walnuts is one way to ensure that you live a healthier life in the long run-without any catastrophic "bolt from the blue." They help guard against heart disease too.

The Mighty Benefits of Almonds

Almonds are pretty much proof of the uselessness of such terms as "super food," seeing as they are loaded with fibre, essential fats and vitamins. They'll stay fresh all day in your stomach while you drive that home run around the bases with your mind. A serving of almonds weighs not less than 28 grams and gives you:

6 grams protein

3.5 grams of fibre

14 grams essential fats, mostly monounsaturated

Many health-boosting nutrients like vitamin E, magnesium and calcium

Almonds play an especially large role in heart health — they maintain normal blood pressure and cholesterol levels. Almonds are also satisfying to eat, because of their fat and fibre content, which means they are very good for helping to control your weight.https://www.healthline.com/nutrition/9-proven-benefits-of-almonds

Walnuts can be considered the winner not only on health points for the heart and brain. It's all due to their high omega-3 content.

In a way, it makes sense to see almonds win here. They have more fiber and protein per serving, so they're an ideal odds on bet for blood sugar control and weight management.

Almonds have an advantage because of their high vitamin E.

You don't have to pick. Eating both nuts in your diet lets you enjoy the unique benefits of each more completely. Thus, solving two problems with a single move.

Tips to Eat Walnuts and Almonds in Your Diet

With just a little pack of mixed almonds and walnuts, you can have a healthy snack on the go.

It's the perfect topping for chopped nuts in salads, oatmeal, yogurt, or smoothie bowls to get your day started right.

Include toasted almonds or walnuts in salads. Call it "Salad." The crunchy nature of both will give them that extra bit of flavor they need for a truly satisfying ending.

Bake some walnuts into muffins, breads and cookies for an extra kick of nutrients, or replace your traditional all-purpose flour: Use almond flour for baking.

Concluding Thoughts: 

These simple foods can have very powerful benefits, as well as walnuts and almonds. All you need is to regularly eat a small handful of them and it will make all the difference in your overall health. But bear in mind that, although nuts are very nutritious, they are also high in calories. Suggested intake is one-fourth cup per day.

Opt for raw, dry-roasted varieties without added sugars or excess salt to gain their maximum effect. Your heart, brain, and body will thank you!