Walnuts and Almonds: Myths and Facts

8 January 2020

Food

Nowadays, there’s no shortage of hub-bub flying around about the next great superfood guaranteed to fill your body with powerful antioxidants and beneficial nutrients. All the while, throughout changing superfood fads, nuts continue to play an essential role in the journey to optimal nutrition.

Nuts like walnuts and almonds will always be a mainstay you can depend on for valuable nutrition. But some myths surround them that we can debunk with confidence.

Walnut Nutrition Facts

A diet that contains a healthy dose of walnuts can do much to keep your body healthy. Here are just a few of the many benefits walnuts bring.

  • Walnuts are full of protein - 12 grams per cup!
  • Walnuts are rich in potassium, more per serving than the potassium providing banana
  • Walnuts are a great source of healthy fats necessary for brain health
  • One serving of walnuts provides 20% of your Vitamin B-6 needs, 12% of your daily iron, and a whopping 31% of needed magnesium

Almond Nutrition Facts

Almonds are an excellent source of healthy fats, vitamins, and minerals your body needs to run well, feel good, and look good, too!

  • Almonds provide 3.5 grams of fiber per serving
  • Almonds help you feel full longer with 6 grams of protein per each two-tablespoon serving
  • 37% of your Vitamin E needs can be found in one serving of almonds
  • 20% of your Magnesium needs can be achieved through one almond serving
  • One serving of almonds gives you 32% of your daily manganese needs
  • Almonds are full of healthy fats that your body needs to function well
  • Other vitamins and minerals almonds are rich in include copper, riboflavin, and phosphorus.

Myths Around Walnuts and Almonds

Nuts will make you fat.

Unfortunately, nuts like walnuts and almonds may get a bad rap. The number one myth around these nutrient powerhouses is that they make you gain weight. This isn’t entirely correct. Walnuts and almonds are calorie-dense. Sure, you can’t go hog wild with them. But, by merely removing less healthy calorie sources such as chips, soda, or candy will give you needed room to accommodate almonds or walnuts into your diet.

Nuts have no flavor.

For people who aren’t used to eating a diet rich in nuts, the idea can be a little uninspiring. But, try a few recipes that incorporate almonds or walnuts, and you’ll soon find those little things are surprisingly rich with flavor.

Photo by Monika Grabkowska on Unsplash

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