Almonds, Walnuts Or Hazelnuts: Which Are The Healthiest?

Is it better to spend the summer at sea or in the mountains? Is it better for the city to ride a bike or a kickboard? Is it worth drinking tea or coffee in the morning? What about almonds, walnuts or hazelnuts: which of these options is the healthiest?

When choosing nuts and almonds in the store, many may wonder which has more positive health effects. Are there really significant nutritional differences between almonds and nuts? What are the best choices for health: almonds, walnuts or hazelnuts?

Although it can generally be said that the composition and properties of almonds, walnuts and hazelnuts are very similar, each has its own specific component or activity. Depending on the situation, one of them may be more beneficial to your health than the other. In this article, we list the strengths of these foods.

Properties of nuts and almonds

Interest in the impact of these foods on human health and the ability to prevent some chronic diseases is growing all the time. More and more experts are advising to add almonds and nuts into your daily diet. For this reason, they have been included in the dietary recommendations of many countries.

Nuts and almonds are rich in minerals, fiber, healthy fats, proteins and other beneficial nutrients. Thanks to them, the benefits of nuts and almonds have been studied in terms of cardiovascular health, prevention of chronic diseases, and even reduction of overall mortality.

In addition, it can be said that adding nuts and almonds to the diet brings more health benefits than potential risks. In general, it seems that people who eat nuts and almonds on a daily basis also follow a healthier lifestyle in general.

Positive effects of almonds

This fruit or seed of the almond tree has been proven to have a positive effect on our body, whether consumed in small amounts or in larger doses. And while the caloric content of almonds is significant, studies have not shown that people taking higher doses have gained weight.

One of the benefits of almonds is for people who have or are at higher than normal risk of developing type 2 diabetes. Namely, almonds help to reduce the absorption of glucose after a meal and have an anti-hunger effect.

In this case, the effect of almonds is stronger if they are eaten as a snack in the morning or afternoon. In addition, other studies have shown that eating as a snack reduces hunger and the urge to eat, and the amount of energy provided by almonds has no effect on higher total daily energy intake.

On the other hand, it is important that almonds be made a regular part of the diet in the case of a growing child, a woman who has reached menopause, or if that person has problems with skeletal development; for example, those people at higher than normal risk of developing osteoporosis.

Although the mechanisms are not well known, it has been found that eating almonds also increases skeletal mineral density. Indeed, many of the nutrients needed to build and maintain healthy bones are found specifically in almonds, including calcium, magnesium, zinc, copper, and manganese.

Specific characteristics of walnuts

This nut, shaped like a brain, is perhaps one of the most consumed and well-known nuts in the world. This is due in part to the balanced intake of the Omega-3 and -6 fatty acids it contains and the fact that it is one of the important plant-based sources of alpha-linolenic acid in the vegan diet.

One of the most significant effects of walnuts is taking care of heart health. According to a scientific article published in The Journal of Nutrition, walnuts lower blood cholesterol and blood pressure. These are two important risk factors for cardiovascular disease.

However, the benefits of walnuts in protecting the body do not end there, as they also have antioxidant and anti-inflammatory effects that improve the condition of the artery walls. This function is also good for the brain and cognitive development.

Studies also suggest that dietary supplementation with walnuts may improve cognition and slow or even prevent the progression of some degenerative diseases. Examples of these are mild cognitive impairment and Alzheimer’s disease.

Properties of hazelnuts

This little nut is a highly valued and consumed food especially in the Mediterranean countries.

One of the strengths of hazelnuts is their rich antioxidant content. These compounds protect cells from oxidative damage that can cause many health problems in the long run, such as premature aging and cancer or cardiovascular damage.

The nutritional value of hazelnuts can also be highlighted by its capacity to fight inflammation, which has been confirmed in clinical trials. These tests also proved that eating hazelnuts as part of a healthy diet did not affect the subjects ’weight gain. This is an important fact in favor of nuts and almonds: almonds, walnuts and hazelnuts are foods that do not have a negative effect on weight.

Almonds, walnuts or hazelnuts: which are the healthiest?

The properties of almonds, walnuts and almonds are very similar to each other, and we can’t really clearly say which one is the best choice for our health. As we have already mentioned, the inclusion of both nuts and almonds in the diet is beneficial and, in general, always has a positive effect on our health.

Whether they are almonds, walnuts or hazelnuts, or even peanuts, pistachios, Brazil nuts or pine nuts: they all stand out from the crowd with their own special characteristics, and they all help treat and prevent many health problems such as obesity and diabetes and high blood pressure.