The fruits of the Cashew Nuts and Almonds trees seem to overshadow all the other dry fruits. They are, however, notable for different reasons including for their medicinal applications such as increasing active brain tissues, health of the heart and control of the body weight. However, did you know there is a dry fruit that has even more health benefits than the popular ones above? It is the walnut which is both a superfood and also very healthy for your body and brain, almost like a miracle nut.
This blog will focus on highlighting why walnuts are far superior to cashew nuts and almonds in terms of nutrition content along with how they can help in overall wellness.
Nutritional Powerhouse: A Quick Comparison
But first let’s compare the relative nutrition of walnuts compared to cashew and almond nuts. The walnuts, cashew nuts and almonds belong to a similar group and all provide strong nutrition which is rich in healthy fats protein and essential vitamins and minerals. However, walnuts tend to lead from the front in providing something different.
1. Omega-3 Fatty Acids:
Walnuts: They are the only nuts that contain a significant amount of plant-based omega-3 fatty acids, primarily in the form of alpha-linolenic acid (ALA). It tends to be abundantly focused in walnuts as a one ounce (or 28 grams) nut contains around 2.5 grams of ALA. As such Omega-3s are essential in maintaining heart health overall, lowers inflammation and promotes proper brain functioning.
Cashew Nuts and Almonds: They may contain predominantly monounsaturated fats, but definitely not as much omega-3 enrichment.
2. Antioxidants:
Walnuts: These are loaded with polyphenols, ellagic acid inclusive, the undeniable antioxidant which effectively quest the damaging free radicals in your body. These findings imply that walnuts are even richer antioxidants than almonds or cashews, for instance.
Cashew Nuts and Almonds: However, just like walnuts, almonds contain vitamin E, an antioxidant nutrient, but are devoid of the certain polyphenols.
3. Protein and Fiber:
Walnuts: Compared to the other nuts, walnuts provide relatively reasonable portions of protein – 4 grams and fiber – 2 grams per ounce. Together these help in growth and repair of muscle mass, digestion and provide satiety.
Cashew Nuts and Almonds: Proton content is also found to be slightly higher in almonds (6 grams per ounce) than in cashews, which are 5 grams per ounce. It is also equally similar in fiber as the reference product.
4. Micronutrients:
Walnuts: These foods contain magnesium phosphorous copper and manganese some of which are used in the bone structure as well as energy production and even serve to act as antioxidants.
Cashew Nuts and Almonds: For example, there is increased concentration of Mg and Cu in cashew such as calcium and iron in almonds and vitamin E.
Health Benefits of Walnuts
Having discussed the nutritional comparison, it is now worthy examining why walnuts provide far more powerful healing authority in contrast to Cashew Nuts and Almonds.
1. Heart Health Hero
Walnuts are what is considered as heart healthy snack mainly because of their nutrients content. The fatty acids, known as ALA, in walnuts are most useful when it comes to lowering the LDL cholesterol, commonly known as bad cholesterol, and thus pumping up the HDL cholesterol, the good cholesterol. This makes walnuts ideal for inclusion in diets with the intention of decreasing on heart diseases.
In a study done to determine the effect of consuming walnuts in the levels of total cholesterol and triglycerides; it was found that they where reduced in the body. Interestingly, Cashew Nuts and Almonds help the heart just as well, but they do not contain nearly as many omega-3 fatty acids as walnuts.
2. Neurological Health and Mental Performance
And, there is the reason why walnuts are called the “brain food”. A quote that says that walnuts should be taken to improve the memory, and concentration and found in many research papers that supports the statement. The omega-3 fatty acid profile in the walnuts helps in particular in the brain health while the antioxidants feature helps in shielding the brain cells from the effect of oxidation.
In particular, the study conducted by the Journal of Nutrition suggested that eating walnuts could positively impact on elderly people’s brain. This makes walnuts suitable for those who would wish to sharpen their brains or fight off age related mental disorders.
3. Anti-Inflammatory Properties
Chronic inflammation is connected to numerous diseases, mainly heart diseases, diabetes, and cancer. Studies have demonstrated that kutznuts has potent anti-inflammatory capacity owing to omega 3 fatty acids PUFA, polyphenols together magnesium. A these nutrients act synergistically to decrease the inflammation markers in the human body.”
Also Read: 10 Superfoods You Should Add to Your Diet Today
Cashew Nuts and Almonds are also packed with nutrients still have not the same property of anti- inflammation as the black walnut. This makes walnuts to be suitable when taken in diets that aim at eliminating inflammation and after a long period of time.
4. Weight Management
Despite the fact that the walnuts are highly fatty, they have PROVEN to be effective in weight reduction. They contain fiber, proteins and beneficial fats that make you to eat for long without having to munch on junk foods. Research has found that out that people who incorporate walnut in their diets have less BMI than those who do not.
However, they both contribute to satiety as Cashew Nuts and Almonds do, but walnuts contain a better amount of omega 3 and polyunsaturated fats which are efficient fat burning nutrients.
5. Bone Health
Walnuts also contain magnesium, phosphorus and manganese – all trace elements vital for building healthy bones. Calcium is important for bone formation and can also help with muscle contractions; phosphorous is used in bone formation as well as magnesium; manganese assists with bone formation as well as connective tissue formation. Among these micronutrients, walnuts provide these nutrients in greater concentration than Cashew Nuts and Almonds and are ideal in the promotion of bone health.
6. Cancer Prevention
There is a lot of literature on the possible use of the nut in the prevention of some specific kinds of cancer such as breast, prostate, and colon cancers. The omega3 fatty acids and antioxidants in conjunction with polyphenols are stated to prevent cancer formation and prevent cancer cell proliferation.
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However, almonds and cashews have no go compared to the nutrients that can fight cancer cells found in walnuts. This makes walnuts a more effective tool for a cancer prevention diet than almonds which are also good for you.
Ways on How to include Walnuts in Your Meal Plan
Now that you’re aware of the powerful health benefits of walnuts, here are some easy and delicious ways to incorporate them into your daily routine:
- Snacking: You can take one handful of walnuts for a quick bite that also has rich nutrition.
- Smoothies: You can try including them in your morning smoothie to boost the smoothie’s omega-3 and healthy fat content.
- Salads: Intermittently, use the walnuts to garnish your salads to give you the extra crunchy feel and additional antioxidants.
- Baking: The addition of walnuts in muffins, bread, or cookies gives the extra nutrients value to it.
- Oatmeal: Toss nuts, particularly walnuts into your oat meal or yogurt to give it a new texture and zing.
- Pasta: Sprinkle crushed walnuts on your pasta for that great and rich taste of nuts.
That is why it becomes easy to recommend walnuts as a food with great benefits that can be added to your daily diet.
