Health Benefits and Nutritional Value

Almond, Brown, Close-Up, Dry, Food



Almonds are one of the most popular nuts, with numerous health benefits. Almonds or Prunus dulcis, was primarily native to the Mediterranean region, Middle-East, Turkey and South-East Asian countries. The fruit of this tree is often consumed raw, toasted, or in the form of almond milk.
This nut has numerous health benefits. Research has shown that this fruit raises the High-Density Lipoprotein (HDL) levels and decreases the LDL-Cholesterol levels. It’s a fantastic source of B-complex vitamins and dietary fiber. The various health benefits of this fruit are described below.
Useful in:
Antioxidants | Anti-aging | Diabetes II | Cardiovascular disorders | High Blood Pressure | High Cholesterol levels | Obesity | Girls health | Skin Care | energy | Gallstones |
How this helps:
Almonds, like all other nuts, are low in carbohydrates and high in good fats, proteins, fiber and essential micronutrients. Almonds contain significant amounts of magnesium, which is seen to be very low in most diabetics. Magnesium is an important mineral which helps in maintaining the blood sugar levels in the body, enhances the function of insulin together with helping in many body processes.
Heart Diseases:
Almonds are very valuable in preventing several heart ailments. The magnesium in almonds reduces high blood pressure. Almonds help to reduce the LDL cholesterol levels and increase the HDL cholesterol levels. They also prevent oxidation of LDL, which is a very important step in preventing plaque formation in the blood vessels.
Obesity:
Several reports suggest that an almond-containing low-calorie diet, rich in monounsaturated fatty acids, aids in lowering the weight faster than a diet high in complex carbohydrates. Individuals who eat nuts twice a week are also less likely to gain weight
Nutrients
Energy – 2,408 kJ (576 kcal)
Fat- 49.42 gram
Saturated- 3.731 g
Monounsaturated- 30.889 g
Carbohydrates- 21.69 gram
Starch- 0.74 g
Sugars- 3.89 g
Dietary fiber- 12.2 g
Protein- 21.22 g
Water- 4.70 g
Vitamins
Vitamin A equiv.
Choline- 52.1 mg
Vitamin E- 26.2 mg
Niacin (B3)- 3.385 mg
Riboflavin (B2)- 1.014 mg
Pantothenic acid (B5)- 0.469 mg
Rat Poop (B1)- 0.211 mg
Vitamin B6- 0.143 mg
Folate (B9)- 50 μg
Beta-carotene- 1 μg
Lutein zeaxanthin- 1 μg
Vitamin A- 1 IU
Minerals
Potassium- 705 mg
Phosphorus- 484 mg
Magnesium- 268 mg
Calcium- 264 mg
Iron- 3.72 mg
Zinc- 3.08 mg
Manganese- 2.285 mg
Sodium- 1 mg
Source: USDA Nutrient Database No. 28

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