Almonds are one of the versatile and healthy nuts in the United States. It is known as tree nuts that grow on shrubs or trees with a hard shell. All ages of people are fond of this food item. Moreover, this is a favorite food for dieters too.
Almonds are famous not only for their taste but also for their nutritious value.” A 2017 study published in Nutrition Journal found that Americans, especially children, who replaced snack foods with almonds or other tree nuts saw a major increase in consumption of nutrients.” (By Jessie Szalay – Live Science Contributor).
Almonds are rich in protein, fiber, healthy fat, carbohydrates, and numerous vitamins and minerals, and powerful plant compounds that benefit you in several ways. 1-ounce almond provides 165 calories, which is divided into the following categories.
Here you will come to know about six important almond nutrition facts per 1 almond, 100gm, and 1 ounce or 1 handful with their super healthy benefits. Let’s learn about it.
Almond nutrition facts:
1.Protein:
Every 100 gm almond contains protein 21.50gm wherein around 10 almonds contains
6 gram of protein and 1 almond has 0.6gm of protein. Here you can see, Proteins are high in number in almond that helps keep you full longer.
2.Fiber:
Considering fiber, 1 almond serves 0.1 gm of fiber. Every 100gm almond serves around 12.50gm of fiber, and One ounce is equal to 23 nuts that provide3.5 gm fibre, which is great in number. Fiber helps to lower blood sugar, cholesterol level and promote weight loss.
3.Fat:
1 almond serves you around 0.6gm of total fat, and 100gm serves 14 gm fat, among which 80% are monosaturated, 15%polyunsaturated, and 5% saturated. Studies show that eating foods rich in monounsaturated fatty acids instead of saturated fats improves blood cholesterol levels, decreasing your risk of heart disease and may also help decrease the risk of type 2 diabetes.
All these fat are considered good and helpful for your heart and overall health. Except for almond, you also will find such fat in other food like olive oil, nuts, avocados, canola oil, and peanut oil.
4.Almond nutrition facts of Carbohydrades:
Carbohydrates are mainly known as sugar and starches that the body breaks down into glucose. They are also known as carbs that provide energy for the body. If you eat carbohydrates related food high in number that breaks down your digestive system into sugar and enters the blood. This will increase the blood sugar level in your body.
Dietary fiber is a type of carbohydrates that your body can’t easily digest. It occurs naturally in nuts and other food such as vegetables, fruits, seeds, beans, and whole grain.
This fiber helps to lower your blood pressure and cholesterol level as well as regulate bowel movements. They also play a role in reducing a person’s daily calorie intake.
Almonds are low in carbs and high in dietary fiber, which is ideal for your regular diet. 100gm almonds serve 21.55gm carbohydrates, which is 8% of daily food value. 12.5g is dietary fiber, and only 3.5gm is sugar, and the rest are glucose, lactose, maltose, starch, and sucrose.
For 1 ounce or 28g and 24 unsalted almonds contains 6.1g carbohydrates. Per 30 gm serves 4.0g and 1 nut gives you 0.3g total carbs.
5. Almond nutrition facts of Vitamins:
Vitamins are essential micronutrients for the proper functioning of every organ of your body. Almonds are rich in vitamins E and vitamin B and (Biotin) B7.
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Vitamin E:
Vitamin E comes from the fat-soluble anti-oxidants. Almonds are one of the world’s best sources of vitamin E. Those who consume a high amount of vitamin E can fight numerous diseases like heart attack or stroke, cancer Alzheimer’s disease.
1 ounce (28.4g) of almonds contains 7.27 milligrams of vitamin E. They also help to prevent oxidative damage in the body. One almond contains 0.31mg.
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Vitamin B2:
Vitamin B2 or Riboflavin is essential for proper energy metabolism and a wide variety of cellular processes. Almond also contains a high amount of Riboflavin, where one oz contains 0.3mg, 100g contains 1.1mg.
6.Almond nutrition facts of Minerals:
Magnesium: Some experts suggest using magnesium supplements to improve blood sugar profiles, but almonds may offer a suitable dietary source instead. (Medical News Today). One ounce of Almonds gives you 76.5mg of Magnesium, which is equal to between 18% and 24% of an adult’s daily food requirements, and per 100g serves 260mg of magnesium, which is great in number. Each almond gives you 0.03mg of magnesium.
Magnesium also contributes to bone health.
Phosphorus: 1 cup or 23 nuts serve around 136mg of phosphorus, which is at least 40% of the RDI per 60 to 70 grams. This mineral also helpful for your bones and also remove waste and repair damaged tissues.
Calcium: Calcium is an important mineral for your body, especially with teeth and bones. Almonds are among the highest in calcium, having 260mg per 100g. 1 cup of almonds contains 385mg of calcium that is more than 1/3 of the recommended daily amount.
Overall, Almonds are also a good source of iron, potassium, zinc, and the B vitamins, niacin, thiamine, and folate. Now you know Almond nutrition facts with all these benefits for your health. Now you don’t need to worry about consuming the right amount of almonds with a good nutrition source.
11 Health Benefits of Almonds:
Almonds are one of the most nutritious and versatile nuts that are widely consumed by people across the globe. They are a rich source of healthy fats, protein, fiber, vitamins, and minerals that provide numerous health benefits. In this comprehensive guide, we will discuss the 11 most significant health benefits of almonds that can help you improve your overall health and wellness.
1. Almonds are Rich in Healthy Fats
Almonds are a good source of monounsaturated and polyunsaturated fats, which are considered to be healthy fats. These healthy fats can help lower bad cholesterol levels, reduce the risk of heart disease, and promote healthy blood circulation. In addition, almonds are also a rich source of omega-3 fatty acids, which are essential for good brain health and cognitive function.
2. Almonds are a Good Source of Protein
Almonds are a good source of plant-based protein, which is essential for building and repairing tissues in the body. They are particularly beneficial for people who follow a vegetarian or vegan diet, as they provide a good source of protein without any animal products. One serving of almonds (about 23 almonds) contains around 6 grams of protein.
3. Almonds are High in Fiber
Almonds are high in fiber, which is essential for maintaining good digestive health. Fiber helps to prevent constipation, promotes regular bowel movements, and helps to keep you feeling full for longer. Almonds are also a good source of soluble fiber, which can help to regulate blood sugar levels and reduce the risk of type 2 diabetes.
4. Almonds are Rich in Vitamins and Minerals
Almonds are a rich source of various vitamins and minerals, including vitamin E, magnesium, potassium, and calcium. Vitamin E is a powerful antioxidant that helps to protect cells from damage, while magnesium is essential for maintaining good heart health and cognitive function. Potassium helps to regulate blood pressure, while calcium is essential for strong bones and teeth.
5. Almonds Can Help to Lower Blood Pressure
Studies have shown that almonds can help to lower blood pressure and reduce the risk of heart disease. This is due to their high content of magnesium and potassium, which are both essential for regulating blood pressure. In addition, almonds are also a good source of monounsaturated and polyunsaturated fats, which have been shown to have a positive effect on blood pressure.
6. Almonds Can Help to Regulate Blood Sugar Levels
Almonds have a low glycemic index, which means that they do not cause a rapid spike in blood sugar levels. This is due to their high fiber and healthy fat content, which help to regulate blood sugar levels and prevent insulin resistance. In addition, almonds have been shown to improve insulin sensitivity, which is essential for managing type 2 diabetes.
7. Almonds Can Promote Weight Loss
Almonds are a low-calorie, high-protein snack that can help to promote weight loss. They are rich in fiber and healthy fats, which help to keep you feeling full for longer, reducing the likelihood of overeating and snacking on junk food. In addition, almonds have been shown to boost metabolism and promote fat loss, making them a great snack choice for people trying to lose weight.
8. Almonds Can Improve Brain Health
Almonds are a rich source of vitamin E, magnesium, and omega-3 fatty acids, all of which are essential for good brain health. These nutrients help to protect brain cells from damage, improve cognitive function, and reduce the risk of age-related cognitive decline. In addition, almonds have also been shown to improve memory and concentration, making them a great snack choice for people of all ages.
9. Almonds Can Strengthen the Immune System
Almonds are a rich source of various vitamins and minerals, including vitamin E, magnesium, and potassium, all of which help to strengthen the immune system. These nutrients help to protect cells from damage, reduce inflammation, and improve overall health and wellness. In addition, almonds have also been shown to have antimicrobial and antibacterial properties, which can help to prevent illness and disease.
10. Almonds Can Improve Skin Health
Almonds are a rich source of vitamin E, which is essential for good skin health. Vitamin E helps to protect skin cells from damage, improve skin elasticity, and reduce the appearance of fine lines and wrinkles. In addition, almonds are also a good source of healthy fats, which can help to hydrate the skin and improve skin texture.
11. Almonds Can Reduce the Risk of Cancer
Almonds are a rich source of various nutrients, including vitamin E, magnesium, and antioxidants, which have been shown to have a protective effect against cancer. In addition, almonds have also been shown to reduce the risk of various types of cancer, including breast, prostate, and colon cancer.
Conclusion
In conclusion, almonds are a highly nutritious and versatile nut that provide numerous health benefits. Whether you are looking to improve your heart health, regulate blood sugar levels, promote weight loss, improve brain function, or reduce the risk of cancer, almonds are a great food choice. So, why not start incorporating almonds into your diet today and enjoy all the amazing health benefits that they have to offer?