What nuts offer healthier fats, fibers and proteins?

“Nuts have a significantly higher omega-3 content than almonds”, “ Bryan Quoc le, food scientist, said Health. “The nuts are rich in polyunsaturated fatty acids (AGPI), in particular linoleic acid and alpha-linolenic acid (ALA), a type of omega-3 fatty acid found in plant sources. On the other hand, Almonds contain very few omega-3 fatty acidsBecause they are mainly rich in monounsaturated fatty acids, ”added the.

The nuts contain approximately 2.38 grams of ALA per ounceWhile an ounce of almonds just contains a trace of this healthy fat. ALA also has powerful anti-inflammatory effects, and studies show that eating more foods rich in ALA, like nuts, can help reduce the risk of heart disease.

“ALA acts as an antioxidant and offers anti-inflammatory health benefits for heart health and health health”, Michelle Routhenstein, MS, RD, CDCE, CDC, diabetes educator in preventive and certified cardiology, said Health.

“Almonds contain higher amounts of protein and fiber compared to nuts”, “ said it. An ounce of almonds contains 3.5 grams of fiber and 6.1 grams of protein, while the same portion of nuts contains 2 grams of fiber and 4 grams of protein.

The higher protein and fiber content in almonds They a more filling choice. Proteins and fibers help you feel slowed down by slowing down digestion and stimulating the release of satiety hormones.

The choice of foods that provide both fibers and proteins can help support healthy weight management and blood sugar management.

Eating almonds and nuts could support cardiovascular health and increase your antioxidant intake.

“The high content of ALA, as well as polyphenols and phytosterols, found in nuts contribute to the reduction of inflammation, The improvement of blood vessels works, the drop in LDL cholesterol and the reduction in blood pressure, “said Le le.” These effects collectively support cardiovascular health by maintaining healthy arteries and reducing oxidative stress, “he said.

Routhenstein added that nuts are a rich source of L-Arginine, an amino acid that protects heart health by promoting a healthy blood flow.

Almonds are also rich in nutrients that protect heart health. “Almonds are a rich source of vitamin E, which protects cells from oxidative stress and LDL oxidation”, “ said Routhenstein. Studies show that people who eat more foods rich in vitamin E, such as almonds, have a lower risk of developing heart disease.

Even if the nuts are rich in calories, they are a good source of full nutrients, such as proteins and fibers. Research shows that eating more nuts is beneficial for weight control and that nuts rich in nuts can help prevent long -term weight gain.

Almonds are higher in protein and fiber than nuts, making it a better choice for weight management.

However, one or the other of the nuts can adapt to a balanced and nutritious diet and can support weight control when it is partly worn.

Nuts and almonds are both nutritious nuts, but, because they offer different advantages, you may want to achieve them compared to the other, according to your goals.

For heart health: nuts
With regard to heart health, nuts are distinguished because of their high ALA content, omega-3 fat linked to lower inflammation and better heart health. Eating nuts regularly can help reduce risk factors for heart disease, such as high cholesterol.

For the brain function: both
Nuts and almonds contain nutrients that benefit brain health, such as ALA and vitamin E, and plant compounds like polyphenols and phytosterols. These compounds reduce inflammation, improving the function of blood vessels and supporting healthy blood circulation, which benefits the health of the brain.

For weight loss: almonds
The almonds are slightly lower in calories and pack more protein and fiber than almonds. Proteins and fibers help you feel full after eating, which can support weight management.

For muscle recovery: almonds
Almonds are higher in protein and magnesium than nuts, which are both essential for muscle recovery. Remember to snack almonds for a quick but nutritious post-training.

For balanced nutrition: both
The inclusion of almonds and nuts in your diet will increase your nutrient intake such as fibers, proteins, magnesium and vitamin E, which are all essential to overall health.

To increase your intake of essential nutrients and reduce your risk of chronic disease, it is recommended to consume 30 grams, or almost a handful of nuts per day.

Here are some ways approved by experts to increase your use of almonds and nuts:

• Enjoy it in yogurt and oatmeal: Recommend it to sprinkle almonds in yogurt, oatmeal or salads for crunch, vitamin E and magnesium.
• Use them as a salad: “The addition of walnuts in salad garnish is another excellent option, improving both the flavor and the texture while increasing your supply of healthy proteins and fats,” said the.
• Fill up with almond or walnut butter: Routhenstein likes to use natural nut butters to make vinegottes and marinades and use them as a dip for fruit.
• Mix them in smoothies: Mixing nuts in smoothies to create a creamy texture while adding a dose of fiber, proteins, healthy fats, vitamins and minerals.
• Take advantage of it as a snack: Almonds and nuts make a perfect snack choice, providing filling nutrients such as fibers and proteins. Combine the nuts with a piece of fresh fruit for an easy and portable snack.

Almonds and nuts both offer important health benefits, but there are nutritional differences between the two.

Nuts are higher in anti-inflammatory omega-3 fats, while almonds are a better source of fiber and protein filling.

For most advantages, it is best to include both in a healthy and well -balanced diet.