Almonds: Health Benefits and Nutritional Value by Aakanksha Vatsal

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 increases the High-Density Lipoprotein (HDL) levels and decreases the LDL-Cholesterol levels. It is a good 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 | Women health | Skin | energy | Gallstones |

How this helps:

Diabetes:

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 all diabetics. Magnesium is an essential mineral which helps in maintaining the blood sugar levels in the body, improves the function of insulin along with helping in several body processes.

Heart Diseases:

Almonds are very beneficial in preventing several heart diseases. The magnesium in almonds reduces high blood pressure. Almonds help to lower 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 indicate that an almond-containing low-calorie diet, rich in monounsaturated fatty acids, helps in lowering the weight faster than a diet high in complex carbohydrates. People who eat nuts twice a week are also less likely to gain weight.

Nutrient Value of Almonds: (Serving size: 100 g):

Nutrients

Energy - 2,408 kJ (576 kcal)

Fat- 49.42 g

Saturated- 3.731 g
Monounsaturated- 30.889 g
Polyunsaturated- 12.070 g

Carbohydrates- 21.69 g

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
Thiamine (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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