Nuts are a smart snack; They are delicious, filled and full of nutrients. But when it comes to health, people often wonder: what is better, walnuts or pistachios? Both are loaded with good fats, protein, vitamins and minerals. But each nut has its strengths.Both walnuts, and pistachios offer many health benefits, supports the heart, brain, intestines and overall well -being. While they share similar nutrients, there are subtle differences in their health benefits. Understanding these differences can help you decide which nut – or both – best for your diet purposes.
Benefits to the health of walnuts and pistachios
Parade.com lists the key differences between these nuts, emphasizing their unique benefits for the brain, heart, intestines and overall health.
1. Protein: Pistachio win
Pistachios have more protein than walnuts.Pistachios: 6 grams of protein for an ounceWalnuts: 2 grams per ounceThe protein helps to increase the muscles and stores you in full. If you want a snack that makes you satisfied, pistachios are the best choice.
2. Brain Health: Walnuts are best
Orech-single nuts with a lot of omega-3 vegetable fat (ALA bell).Omega-3 helps with brain function, attention and memory.The nuts are great for students, the elderly or those who want to support brain health.
3. Heart Health: Both are good, by -different
Walnuts have healthy fats that reduce blood pressure and reduce inflammation.Pistachios help reduce “bad” LDL cholesterol due to what is called phytosterol.Both help your heart, so it is reasonable to include a little while in your diet.
4. Health and digestion of the intestine: pistachios better
Pistachios have more fiber than walnuts.Pistachios: 3 grams per ounceWalnuts: 2 grams per ounceFiber helps with digestion, bowel health and blood sugar control. Pistachios can also support good bacteria in the stomach.
5. Eye Health: Pistachios help more
The pistachios have lutein and zeaxanthin, two antioxidants that protect your eyes and help prevent vision problems such as macular degeneration. There are many walnuts in walnuts.
How to add these nuts to your diet
Adding nuts to your daily diet is easy and it makes your food tastier and more nutritious. Here are some simple and delicious ways to enjoy walnuts and pistachios:
Greek nuts:
The nuts have a soft, slightly bitter aroma and soft crunch. They go well with both sweet and spicy dishes.
- Add oatmeal or cereals: a tablespoon of crushed walnuts adds crunch, healthy fats and omega-3 to breakfast.
- Mix in smoothies: Add a few in your morning smoothie for cream texture and nutrients that increase the brain.
- Throw in salads: Sprinkle with a crushed walnuts over leaf greens or fruits for extra flavor and texture.
- Use in baking: Mix banana bread, cupcakes, cookies or brownies for a delicious nut.
- Make a nut pesto: change pine nuts to walnuts in Pesto. It is great on pasta, toast or grilled vegetables.
- Upper yogurt or fruit bowls: Add some Greek yoghurts, as well as honey and berries, for snacks or breakfast.
- Add to spicy dishes: Use walnuts in rice piped, lentils, or as a fried vegetable.
- A snack on their usual: a small handful is a rapid and easy increase in energy.
Pistachios:
The pistachios are slightly sweet, bright green and super satisfied. Eat them in the shell slows you and helps with a careful snack.
- Snack right out of the shell: Great for portion control and fun. Ideal for work or travel.
- Make a mixture of Trail: Combine pistachios with dried fruits, dark chocolate chips and other nuts for a healthy snack.
- Sprinkle with yogurt or cocktails: adds crunch, color and nutrients such as fiber and vitamin B6.
- Use in the baking: Add the crushed pistachios to the buns, pies, biscuit or cookies for a sweet, nut bite.
- Cut the proteins and coat: Use the crushed pistachios as a crust for chicken, salmon or tofu. This adds a rich, nut layer.
- Mix in rice, couscous or swans: mix in warm grains for color, crunch and aroma.
- Fried vegetables or pasta: Sprinkle with dishes like fried carrots, asparagus or butterflies for gourmet finishes.
- Mix in sauces or dives: pistachio oil, pistachio hummus, or add them to Pesto with basil or mint.
