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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 |


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.


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):


  • 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


  • 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


  • 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

Eating Almonds During Pregnancy

  • Ensure Proper Growth Of Unborn Baby: Almonds are the powerhouse of vitamins and minerals that are a must for the proper development of the unborn child. These are high in protein and are rich in iron also considered as the brain food, thus, have the ability to take care of the growth of your child.
  • Improve Your Digestion: Almonds are rich in fiber and therefore highly recommended for the expecting women with constipation issues. The fiber presence in it helps to improve your digestive system and take care of your baby inside the womb.
  • Keep Your Heart Healthy: These nuts are packed with a number of nutrients that not only help in the proper growth of your baby but also take care of your heart. Eating them in limited quantity reduces the risk of many heart diseases, thus, you should add them to your regular diet.
  • Improve Blood Circulation: During pregnancy, it is important to improve the blood circulation so that more and more oxygen and nutrients can reach the baby inside the womb and help in its proper growth.
  • Great Source Of Energy: Undoubtedly, during the pregnancy, the energy needs of a would be mother is increasing and almonds are the only nuts that fulfill this need in no time. They are proven to provide health benefits to the mother and baby as well.

In short, if you are not allergic to almonds or your gynecologist hasn’t advised you to avoid them, they are healthy for you and adding them to regular diet is a must. To keep their benefits, it is important to buy the right quality; therefore, it is highly recommended to always consult a reputed brand that serves you the quality food item at the most reasonable price.