Almonds health benefits and nutrition facts


Almond may be beneficial in reducing the degree of LDL (bad cholesterol) and increasing the amount of HDL (good cholesterol) due to the low levels of saturated fat and higher content of vitamin E. Additionally, it includes polyunsaturated fatty acid (lipoic acid), phytosterols, fiber material and other bioactives which help control high cholesterol amount

Diabetes:
Almonds, like all other nuts, are low in carbohydrates and high in good fats, proteins, fiber and essential micro-nutrients. 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

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


Nutrients:
Serving size: 100 g

Nutrients Amount
Energy 2,408 kJ (576 kcal)
Water 4.70 g
Carbohydrates 21.69 g
Starch 0.74 g
Sugars 3.89 g
lactose 0.00 g
Dietary fiber 12.2 g
Fat 49.42 g
Saturated 3.731 g
Monounsaturated 30.889 g
Polyunsaturated 12.070 g
Protein 21.22 g
Vitamins
Vitamin A equiv.
beta-carotene 1 μg
lutein zeaxanthin 1 μg
Vitamin A 1 IU
Thiamine (B1) 0.211 mg
Riboflavin (B2) 1.014 mg
Niacin (B3) 3.385 mg
Pantothenic acid (B5) 0.469 mg
Vitamin B6 0.143 mg
Folate (B9) 50 μg
Choline 52.1 mg
Vitamin E 26.2 mg
Minerals
Calcium 264 mg
Iron 3.72 mg
Magnesium 268 mg
Manganese 2.285 mg
Phosphorus 484 mg
Potassium 705 mg
Sodium 1 mg
Zinc 3.08 mg

Source: USDA Nutrient Database No. 28

References: 

Berryman CE, West SG, Fleming JA, et al.Effects of daily almond consumption on cardiometabolic risk and abdominal adiposity in healthy adults with elevated LDL‐cholesterol: A randomized controlled trial. J Am Heart Assoc.2015;4(1)e000993.