Health Benefits of Walnuts and Almonds

Health Benefits of Walnuts and Almonds

By Hetal Saraiya  on: 23 March 2017
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Walnuts And almonds

Whenever you peruse through snack options in a store, looking for a fulfilling yet healthy option often turns out to be really challenging. This is where you might consider nuts, such as almonds or walnuts. They are healthy snacking options with rich reserves of protein, fibre, and energy.

However, even in the choice between almonds and walnuts, there are certain things which need to be kept in mind.

1.            Energy content: Almonds contain 14 grams worth of fat, and 164 calories whereas walnuts contain approximately 18 grams of fat but give 185 calories. Thus, we find that walnuts contain a slightly higher amount of fat than almonds, but provide more energy in the form of calories.

2.    Protein content: Almonds and walnuts are both protein powerhouses - containing 13% and 9% of protein content respectively. Thus, both these nuts are great sources of protein.

3.    Mineral content: Both almonds and walnuts are rich in various kinds of minerals. When it comes to Iron, which is essential for muscle health and blood formation, both nuts contain very similar amounts (approx. 5%). Almonds pack 19% magnesium - essential for strong bones, compared to the 11% in walnuts. Walnuts, however, have very high amounts of copper (50%) and manganese (54%) which prove to be useful in reducing symptoms of PMS as compared to almonds.

4.    Fibre content: Fiber, which plays a vital role in completing the process of digestion, is another component that these nuts pack healthy amounts of. Almonds contain 16% fiber whereas walnuts have 8%.

5.    Vitamin content: While walnuts contain 12% Vitamin B6, compared to the 3% in almonds, the real point of difference between these two highly healthy nuts is in their content of Vitamin E - essential for healthy skin and eyes. Almonds contain almost 48% of it, whereas walnuts contain only about 2% of the same.

Thus, we get a fair idea about the high nutritional content for both these nuts. They are both essential, especially if they can be incorporated into our diets in the correct proportions.


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Dietician Hetal Saraiya is a sports nutritionist based in  Ahmedabad, Gujarat in  India. Dietitian Hetal is a weight loss diets expert and has more than 7 years of experience in the field of diet & nutrition.She is helping people to reach to their health related goals with her healthy diets & lifestyle. Dietitian Hetal Saraiya provides weight loss diet consultations online. Online diet consultation, customised online diet plans, personalised Diet chart are provided for services like fast and healthy weight loss, healthy weight gain, control and manage diabetes, healthy online diabetic diet,weight loss for kids, diet for pregnant women, post pregnancy weight loss, renal diet, healthy lifestyle program , sports specific nutrition program and other disease management.Email & phone consultation is also provided. If you're looking for best dietitian in Ahmedabad, or Best Sports Nutritionist for in India then do register on this eClinic.In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic;''Paathey Diet Clinic by Dietitian Hetal Saraiya'' helps you attain optimal health by online diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  She is one of the famous Dietician and fitness nutrition specialist in Ahmedabad.Looking for top online weight loss diet in Usmanpura or a sports Nutritionist in Ahmedabad ? Interested in excellent weight loss service online or in Ahmedabad ? Then contact famous weight loss diet consultant Diet Specialist Hetal Saraiya .You can view our testimonial, weight loss success stories and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. One of the best weight loss diet consultant in Usmanpura, Ahmedabad.Nutritionist Hetal's major area for diet counseling is therapeutic diets, weight gain, weight loss, diabetes, diet for pcos, heart related problems specially pertaining to cholesterol. With a right diet a 100 % reversal can be brought down where the blood sugar level can be completely controlled for a better and disease free life.Sports Diet Specialist Hetal's diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits. Lets make life better by bringing in a total lifestyle change!!
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