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Almonds and Walnuts Fact Sheet

Nuts are very rich in nutrients, mainly vitamins, minerals, and healthy fats. They support the immune system, protect the heart, and may also reduce cancer risk.

almonds-walnuts fact sheet

Health Benefits of Almonds and Walnuts


Almonds are a very healthy whole food. They contain very high amounts of protein, fiber, riboflavin (viatamin B2), vitamin E, phosphorus, manganese, magnesium, calcium, zinc and iron. They also contain good amounts of other B vitamins, choline, and potassium.

Almonds contain about 49% fat, of which 62% is monounsaturated oleic acid, 29% is linoleic acid (omega-6 essential fatty acid), and 4% is saturated fat. It has been shown that the mono- and polyunsaturated fats in almonds help lower bad cholesterol.

Vitamin E reduces blood clotting and fights inflammation. Flavonoids, which enhance the body’s immunity and help prevent cell damage, are located in the skin of almonds, which has a brown color. Recent research has shown that almonds may enhance good bacteria in our gut.


Walnuts contain good amounts of protein and fiber, high amounts of B vitamins, iron, manganese, phosphorus, magnesium, zinc, and calcium, as well as small amounts of vitamins E and K, and potassium.

Walnuts contain about 65% fat, of which 9% is monounsaturated, 47% is polyunsaturated, and 6% is saturated. Walnuts are the only nuts that offer a fair amount of omega-3 fatty acids, which contribute to protect the heart and reduce inflammation. They also enhance brain and cognitive functions.

100 grams (3.5 oz) of walnuts contain 650 calories, so just like avocados, walnuts, though healthy, should be consumed with moderation.

Buying and Storing Almonds and Walnuts

Look for nuts sold in air-tight containers or sealed bags, as this will prevent the fats from oxidizing in contact with air.

Buy walnuts that you will shell yourself. The omega-3 fatty acids present in walnuts are especially prone to oxidation, which make walnut oil prone to rancidity.

Store shelled almonds in an airtight container in a cool and dry place.
Store shelled walnuts in airtight containers in the refrigerator, or freeze them.
If unshelled, both nuts can be stored in a cool and dry place.

Preparing Almonds and Walnuts

Almonds are best used with their brown skin, as this is where the best nutrients are located. However, if you want to bake cakes that call for blanched almonds, you can boil almonds in water for about one minute, drain and pop skins off with your hands.

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