Almonds: health benefits and nutritional value

Almonds are one of the most popular nuts, with numerous health benefits. almonds or sweet prunus, it was primarily native to the Mediterranean region, the Middle East, Turkey, and Southeast Asian countries. The fruit of this tree is usually consumed raw, toasted or in the form of almond milk.

This nut has numerous health benefits. Research has shown that this fruit increases high-density lipoprotein (HDL) levels and lowers LDL cholesterol levels. It is a good source of B vitamins and dietary fiber. The various health benefits of this fruit are described below.

Useful in:

Antioxidants | Anti-aging | Diabetes III | Cardiovascular disorders | High blood pressure | High cholesterol levels | obesity | Women’s Health | skin | power | gallstones |

How this helps:

Diabetes:

Almonds, like all other nuts, are low in carbs and high in good fats, protein, fiber, and essential micronutrients. Almonds contain significant amounts of magnesium, which is considered very low in all diabetics. Magnesium is an essential mineral that helps maintain blood sugar levels in the body, improves insulin function, and aids in various bodily processes.

Heart diseases:

Almonds are very beneficial in preventing various heart diseases. Magnesium in almonds reduces high blood pressure. Almonds help lower LDL cholesterol levels and increase HDL cholesterol levels. They also prevent the oxidation of LDL, which is a very important step in preventing the formation of plaque in the blood vessels.

obesity:

Several reports indicate that a low-calorie diet containing almonds, rich in monounsaturated fatty acids, helps to lose weight faster than a diet high in complex carbohydrates. People who eat nuts twice a week are also less likely to gain weight

Almonds Nutritional Value: (Serving Size: 100g):

nutrients

Energy – 2,408 kJ (576 kcal)

Fat – 49.42g

Saturated – 3.731g

Monounsaturated – 30.889 g

Polyunsaturated – 12,070 g

Carbohydrates- 21.69 g

Starch – 0.74 g

Sugars- 3.89 g

Dietary fiber – 12.2g

Protein- 21.22 g

Water- 4.70 g

vitamins

vitamin A equivalent

Choline- 52.1mg

Vitamin E- 26.2mg

Niacin (B3)- 3.385mg

Riboflavin (B2)- 1,014mg

Pantothenic acid (B5)- 0.469 mg

Thiamine (B1)- 0.211mg

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- 1mg

Source: USDA Nutrient Database No. 28