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Pecans and walnuts are among the most popular nuts on the planet. But due to their similar appearance, most people often confuse them for each other. Aside from the way they look, pecans and walnuts also share certain similarities when it comes to their nutrient content and reported health benefits.
Still, pecans and walnuts possess unique characteristics that you need to know when considering what nut to incorporate into your daily food intake.
Read on to learn more about pecans and walnuts and how they can benefit your health.
According to the United States Department of Agriculture (USDA), one ounce of pecans (roughly 19 halves) contains the following:
Pecans are also loaded with antioxidants, which protect your cells from unstable molecules called free radicals. At very high levels, free radicals can cause oxidative stress, which can damage cells and their components. As a result, you may have an increased risk for diseases associated with oxidative stress, like cancer and diabetes.
But pecans can do more than just protect you from diseases. A study that appeared in the Journal of Nutrition showed that a serving of pecans a day can do wonders in reducing cholesterol levels, which can ultimately help prevent heart disease.
Walnuts, on the other hand, are just as impressive as pecans when it comes to their nutrient content. According to the USDA, one ounce of walnuts (roughly 14 halves) contains the following:
Walnuts are also a rich source of alpha-linolenic acid, a type of omega-3 fatty acid. Omega-3 fatty acids help keep your heart healthy by slowing the buildup of plaque, which is made up of cholesterol deposits, fatty substances and other cellular waste products along your arteries. If left unchecked, plaque can harden and clog your arteries. A complete blockage can cause a heart attack.
Omega-3 fatty acids are also associated with a lower risk of cognitive decline. As such, walnuts are great for your heart and your brain. A recent study published in the journal Nutrients found that snacking on more walnuts can help you live longer and lower your risk of dying from any cause.
It would be difficult to choose if you had to go with one nut over the other. But walnuts definitely have the advantage in the omega-3 fatty acid department. Overall, both pecans and walnuts are excellent sources of healthy fats. They also provide modest amounts of other crucial nutrients, such as protein and fiber.
If you were to close your eyes and take a bite of pecans and walnuts, you’ll notice a difference between the two. For starters, pecans are sweet and slightly buttery, which is why they are frequently used in desserts. This flavor is due to the high oil content in the pecans.
On the other hand, walnuts have a slightly bitter flavor because of their skin. But the nuts themselves are mild, earthy and a little tangy. For this reason, walnuts are often used in savory recipes.
Both pecans and walnuts can be enjoyed alone, but it’s worth incorporating them into your meals.
This spiced nut mix is great to have on hand during the holiday season. Pecans and walnuts are the star of this mix, but it also features antioxidant-rich pumpkin seeds and inflammation-fighting cranberries.
Ingredients for 5 cups of nut mix:
Preparation:
This pecan walnut pie is a classic fall dessert and a must-have for any Thanksgiving table.
Ingredients for 8 servings:
Preparation:
No matter which nut you prefer, both pecans and walnuts make healthy additions to a well-balanced diet. Add them to your meals to enjoy their health benefits.
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