Hair health is influenced by numerous factors, including genetics, lifestyle, and diet. Among dietary choices, nuts are often hailed as nutritional powerhouses that benefit overall health, including hair growth. Almonds and walnuts, in particular, are frequently recommended for their unique nutrient profiles. But which is better for promoting luscious locks? Let’s compare these two nuts based on their nutritional content, benefits for hair health, and overall suitability for hair growth.
Nutritional profiles of Almonds and Walnuts
Both almonds and walnuts are rich in essential nutrients, but they offer different benefits:
Almonds: Packed with vitamin E, biotin, magnesium, and protein, almonds are a top choice for hair health. A 28-gram serving (about 23 almonds) contains approximately 7.3 mg of vitamin E, fulfilling nearly half the daily recommended intake. Almonds are also a great source of healthy monounsaturated fats and zinc, which are crucial for maintaining healthy hair follicles.
Walnuts: Walnuts are renowned for their omega-3 fatty acids, biotin, and antioxidants. A 28-gram serving of walnuts contains about 2.5 grams of omega-3s, along with ample copper and selenium, two minerals that help maintain hair colour and texture. Walnuts also contain polyphenolic compounds, which help reduce oxidative stress in hair follicles, promoting healthier growth.
Benefits for hair growth
Almonds
Vitamin E for Scalp Health: Vitamin E in almonds acts as a potent antioxidant, improving blood circulation in the scalp and protecting hair follicles from oxidative stress.
Biotin for strength: Biotin, a key component of keratin production, strengthens hair strands and prevents breakage.
Magnesium for hair growth: Magnesium in almonds combats calcium build-up on the scalp, which can lead to hair thinning.
Walnuts
Omega-3 fatty acids for nourishment: The omega-3s in walnuts nourish hair from within, ensuring a healthy shine and reducing dryness.
Copper for hair colour: Copper supports melanin production, which helps preserve natural hair colour.
Selenium for scalp health: Selenium plays a role in combating dandruff and maintaining scalp health, reducing hair loss caused by poor scalp conditions.
Almonds vs walnuts: Key differences
Hair shine and moisture: Walnuts win in this category due to their high omega-3 content, which deeply nourishes the scalp and hair.
Hair strength and growth: Almonds, with their higher biotin and magnesium content, are better suited for strengthening hair and promoting growth.
Scalp health: Both nuts support scalp health, but walnuts’ selenium content provides an added advantage in combating dandruff.
Colour preservation: Walnuts are more effective at preserving natural hair colour due to their copper content.
How to incorporate almonds and walnuts into your diet
Almonds: Eat them raw, roasted, or soaked overnight for better nutrient absorption. Add sliced almonds to oatmeal, salads, or smoothies. Almond butter is another excellent option.
Walnuts: Enjoy them as a snack, in trail mixes, or as a topping for yoghurt or cereal. Walnut oil can also be drizzled over salads for a nutrient boost.
Which is better for hair growth?
The choice between almonds and walnuts depends on your specific hair concerns:
For growth and strength: Almonds are the superior choice due to their biotin and magnesium content.
For shine and scalp health: Walnuts excel, thanks to their omega-3 fatty acids and selenium.
For overall hair health: A combination of both nuts can provide comprehensive benefits, offering a balance of nutrients essential for strong, shiny, and healthy hair.
Timely rainfall boosts Walnut crop production in Kashmir
While almonds and walnuts each bring unique benefits to the table, neither is definitively “better” than the other. Including both in your diet ensures that you reap the maximum nutritional rewards for your hair and overall health. Paired with a balanced diet, proper hydration, and a healthy lifestyle, these nuts can contribute to a luscious, vibrant mane.
Source: times of india
