Nuts are a delicious, nutritious, and easy-to-eat natural edible food. Most nuts are ready to eat and do not require any processing. However, others must go through a series of steps before being consumed. Walnuts and almonds are two popular nuts in the world. This article will provide you with the health benefits of walnuts and almonds.
Walnuts, also known as Juglans regia, are a type of walnut that contains edible seeds. Although this nut is native to the Mediterranean and Central Asia, it has found its way into the human diet. Depending on personal inclination, walnuts can be eaten raw or roasted.
Almonds are the seeds of the Terminalia catappa tree, which are edible. In Nigeria, however, the Terminalia catappa tree, also known as the Almond tree, is commonly referred to as a “fruit” tree. Almond trees are ubiquitous in Asia, Africa, and Australia, but they are especially popular in Nigeria’s southern region.
Walnuts and almonds are packed with vitamins, minerals, and heart-healthy fats. They are usually eaten together as a snack or soaked together and taken medicinal purposes. However, what are the health benefits of almonds and walnuts?
8 Health Benefits Of Walnuts And Almonds
Both walnuts and almonds are loaded with essential vitamins, nutrients, and minerals. They are both rich in omega-3 fatty acids, protein, and carbohydrates. Also, they both contain a high amount of magnesium, vitamin E, phosphorus, potassium, and calcium. Below are some of the health benefits that can derived from eating walnuts and almonds:
1. Rich in unsaturated fats
Unsaturated fats are healthy kinds of fat and are an important part of a healthy diet. These fats can help reduce the risk of heart disease and lower cholesterol levels. Walnuts and almonds are rich in unsaturated fats, which are important to the body.
2. Lowers the risk of cancer
One of the ways to lower the risk of cancer is by consuming nuts, especially walnuts, peanuts, and almonds. Hence the higher you consume them, the lower the risk of cancer.
In fact, a 2015 study investigated the link between the consumption of nuts and cancer risk. They found out that there is a significantly lower risk of breast cancer among individuals who consumed higher quantities of walnuts and almonds compared with those who did not.
3. Prevents heart disease and high blood pressure
Walnuts and almonds contain antioxidants, polyphenols, vitamin E, fiber, and flavonoids which help to prevent heart disease and high blood pressure. To this effect, medical practitioners recommend eating a handful of walnuts and almonds regularly.
4. Aids with blood sugar control
Most 2-type diabetic patients have low magnesium. This deficiency is common in people who don’t know how to control blood sugar. However, walnuts and almonds are rich in magnesium, which makes them important for improving blood sugar levels.
5. May lower the chances of epilepsy
One of the causes of epilepsy is low manganese. This nutritional component is found in the consumption of walnuts and almonds. Studies have attested to the anticonvulsant and neuroprotective effects of walnuts.
6. Good for your eyes
Walnuts and almonds have been said to be good for the eyes. They both contain vitamin E, which protects against unstable molecules that target healthy tissue. Consuming regular amounts of nuts with vitamin E can help prevent age-related macular degeneration as well as cataracts.
7. Boosts brain health
Consuming almonds increase the levels of ACh acetylcholine, a neurotransmitter in the brain that boosts memory and helps fight conditions like Alzheimer’s disease.
Furthermore, walnuts can also improve because they have a significantly high concentration of Docosahexaenoic acid (DHA), a type of omega-3 fatty acid. DHA has been shown to protect brain health in newborns and improve cognitive performance in adults.
8. Supports weight loss
Walnuts and almonds can also be eaten to support a weight loss diet. Almonds contain healthy fat, protein, and fiber that may increase feelings of fullness, which leads to reduced hunger and, ultimately, weight loss.
Possible Risk and Side Effects for Consuming Excess Walnuts and Almonds
Like with all good things, too much of it can be bad. Below are possible drawbacks of consuming walnuts and almonds.
- Too much consumption of walnuts and almonds has been linked to diarrhea.
- It is capable of choking children. Children are expected to eat these nuts under the supervision of their parents.
- Excessive consumption of walnuts and almonds can induce breathing difficulties, which can be life-threatening, especially for people who are allergic to nuts. If this occurs, get medical attention right away.
Conclusion
Walnuts and almonds are two healthy nuts with powerful nutrients and amazing health benefits. They can be eaten together or added into any meal easily.
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