Benefits of Almonds

Almonds, Nuts, Roasted, Salted


Almonds are one of the most popular nuts, with numerous health benefits. Almonds or Prunus dulcis, was primarily indigenous to the Mediterranean region, Middle-East, Turkey and South-East Asian states. The fruit of the tree is often consumed raw, toasted, or in the form of almond milk.

Research has shown that this fruit increases the High-Density Lipoprotein (HDL) levels and reduces the LDL-Cholesterol levels. It is a fantastic source of B-complex vitamins and dietary fiber. The a variety of health benefits of this fruit are described below.

Antioxidants | Anti-aging | Diabetes II | Cardiovascular disorders | High Blood Pressure | High blood levels | Obesity | Girls health | Skin Care | energy | Gallstones |

This helps:

Diabetes:

Almonds, like the rest of the nuts, are low in carbohydrates and high in good fats, proteins, fiber and essential micronutrients. Almonds contain substantial quantities of magnesium, which can be seen to be very low in most diabetics. Magnesium is an important mineral which helps in keeping the blood sugar levels in the body, enhances the function of insulin along with helping in many body processes.

Heart Diseases:

Almonds are extremely beneficial in preventing several heart diseases. The calcium in almonds reduces elevated 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.

Fat:

Several reports suggest that an almond-containing low-carb diet, rich in monounsaturated fatty acids, helps in lowering the weight quicker than a diet high in complex carbohydrates. Individuals who eat nuts twice per week are also less likely to gain weight

Nutrients

Energy – 2,408 kJ (576 kcal)

Fat- 49.42 gram

Monounsaturated- 30.889 g

Polyunsaturated- 12.070 g

Carbohydrates- 21.69 gram

Starch- 0.74 g

Sugars- 3.89 g

Dietary fiber- 12.2 gram

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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