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Benefits and Nutritional Value for Almonds

Useful in

Antioxidants | Anti-aging | Diabetes II | Cardiovascular disorders | High Blood Pressure | High Cholesterol levels | Obesity | Women health | Skin | energy | Gallstones |

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