Almonds health benefits and nutrition facts

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