Walnuts or almonds... which one do you choose to strengthen your memory?

TimesofIndia published a report comparing the nutritional properties of walnuts and almonds that enhance brain function to discover which is better for memory enhancement.

Walnuts and almonds are among the most common types of nuts believed to be consumed for cognitive benefits, as both contain all essential nutrients that support memory and overall brain function.

Nutritional Comparison

Both walnuts and almonds contain high amounts of healthy fats, proteins, vitamins, and minerals, yet their compositions differ slightly. Walnuts and almonds have similar nutritional density; the difference lies in their compositions.

Walnuts have a high content of essential fatty acids, up to 3 grams compared to 2.5 grams in almonds; thus, it is brain-friendly.

 Walnuts have lower levels of vitamin E (7.3 mg compared to 0.7 mg) beneficial for skin and proper cognitive function.

 Almonds provide more protein (6 grams compared to 4 grams in walnuts) and higher levels of magnesium (76 mg compared to 45 mg), aiding muscle and nerve function.

 On the other hand, walnuts offer more antioxidants and polyphenols, benefiting heart and brain health. While almonds have fewer calories and fats (14 grams compared to 18 grams in walnuts), walnuts contain healthy unsaturated fats, making both excellent for overall health.

Walnuts - iStock

Nuts contain good amounts of essential nutrients, with walnuts having a higher concentration of omega-3 fatty acids, while almonds have a better amount of vitamin E and magnesium.

Reasons Walnuts Outperform Almonds

Omega-3 Fatty Acids

Walnuts contain a high percentage of alpha-linolenic acid, a plant-based omega-3 fatty acid that contributes to brain functions and helps against cognitive decline.

Some studies have shown that omega-3 fatty acids enhance memory, learning, and human brain performance.