Benefits of Walnuts-

1 cup of walnuts(30 grams) contains-

• Energy: 200 calories
• Carbohydrates 3.89 grams (g)
• Sugar: 1 g
• Fiber: 2 g
• Protein: 5 g
• Fat: 20 g
• Calcium: 20 milligrams (mg)
• Iron: 0.72 mg
• Sodium: 0 mg

Walnuts are also a good source of:

• manganese
• Copper
• Magnesium
• phosphorus
• Vitamin B 6
• iron

They are high inmonounsaturated and polyunsaturated fats and omega-3 fatty acids. They are also a good source of protein.

Benefits-
-Rich in antioxidants
-Decrease inflammation
-Promotes a healthy gut
-Reduce risk of some cancers
-Support weight control
-benefical in management of diabetes
-Helpful in low BP and relieves stress
-Support healthy aging
-Supports good brain function
-Improves blood fat
-Prevents from skin damage
-Improves immunity
-Useful in bone health
-Benefical for hairs

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ALMONDS : A HEALTHY LIFESTYLE

¼ cup of almonds nutrition provides about

207 calories
5 grams of protein
5 grams fiber
7 grams of carbohydrates
5 grams of sugar
16 milligrams vitamin E (61 percent DV)
0.4 milligrams riboflavin (44 percent DV)
0.8 milligrams manganese (44 percent DV)
97 milligrams magnesium (36 percent DV)
172 milligrams phosphorus (29 percent DV)
96 milligrams calcium (9.5 percent DV)
33 milligrams iron (4 percent DV)

BENEFITS :

1. Help Prevent Heart Disease and Heart Attacks.
 2. Support Healthy Brain Function.
 3. Maintain Skin Health.
4. Help Control Blood Sugar Levels and Prevent Diabetes.
5. Help With Weight Loss and Prevent Overeating.
6. Increase Nutrient Absorption.
7. Increase Digestive Health.
 8. Can Help Fight Cancer and Inflammation.
 9. Help Maintain Dental and Bone Health.

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