Almonds – Nutritional information

Almonds are the seeds of the almond tree’s fruit. They have a delicate flavor. Almonds are native to North Africa, the Middle East and India but now can be found also in Israel, Syria, Hordan, Turkey, Iran, Lebanon and Saudi Arabia. Their taste can be sweet or bitter. The sweet ones can be consumed by people. The bitter ones, on the other hand, are used for the production of almond oil.

Almonds are amongst the foods that can cause allergy. If you have an almond allergy avoid products which may contain them. And they have high oxalate content which means that if you are on an low-oxalate diet plan due to some different diseases you have to avoid eating almonds.

Nutritional value

Protein 21.2g
Fats 49.4g
Carbohydrates 21.7g
Calories 575
Dietary fiber 12.2g
Vitamin A 1 IU
Vitamin E 26.2mg
Thiamin 0.2mg
Riboflavin 1mg
Niacin 3.4mg
Vitamin B6 0.1mg
Folate 50mcg
Pantothenic Acid 0.5mg
Choline 52.1mg
Betaine 0.5mg
Calcium 264mg
Iron 3.7mg
Magnesium 268mg
Phosphorus 484mg
Potassium 705mg
Sodium 1mg
Zinc 3.1mg
Copper 1mg
Manganese 2.3mg
Selenium 2.5mcg

General information

Almonds support the function of the brain. They contain L-carnitine and riboflavin which can positively affect the function of the body’s main control center and, at the same time, they are helpful in preventing decline of the cognitive abilities. It is thought that they reduce the chance of brain inflammation – this inflammation may lead to various diseases, such as Alzheimer’s or dementia.

These seeds – often referred to as nuts – can also help the prevention of heart diseases. They contain antioxidants and monounsaturated fatty acids. Those prevent various risk factors which may lead to different heart diseases. Almonds also contain manganese, potassium, calcium, magnesium and arginine which are important for the proper heart functioning. Some studies have shown that those nuts can lower the LDL (‘bad’) cholesterol. They protect against the build-up of plaque on the walls of the blood vessels, fight the weight gain and help you achieve healthy levels of cholesterol and blood pressure – all of those are major factor for plenty of heart diseases, thus, lowering their levels may reduce the risk of various heart condition.

They are also helpful to control the levels of blood sugar. Their monounsaturated fatty acids content slows down the release of the glucose in the bloodstream. They prevent insulin resistance and lower down other risk factors for diabetes – inflammation, unhealthy body weight and oxidative stress. Thus, almonds may be beneficial for preventing diabetes.

Also, they benefit the health of the skin because they contain antioxidants, including vitamin E.
Due to this they nourish the skin and can reduce the wrinkles and other signs of aging. Some research has found that the almonds contain epicatechin, catechin, kaempferom, isorhamnetin and quercetin all of which fight against skin cancer and skin damage related to pollution or UV light.

Almonds can improve the health of your digestive system. They have specific probiotic components which promote detoxification and the growth of healthy bacteria. Some studies have shown that the intestinal microbiota can be improved by consuming almonds. This means that almonds may improve the healthy bacterial activities.

They can also be good for the health of the bones and the teeth. They contain phosphorus and magnesium which are vital for the health and the strength of the bones and teeth. Almonds can fight cavities, prevent tooth decay, help against osteoporosis and lower the risk of fracturing the
bones.

Almonds may be able to help in the fight against cancer. They contain a specific type of vitamin E which fights of the damage caused by the free radicals which is linked to the formation of cancer. Different studies have found out that the consumption of almonds and the cancer prevention are linked.

They may help to keep a healthy weight. Almonds have dietary fiber and healthy fats which help you fell full for longer and prevent overeating. They may have high calorie and fat content but they keep the blood sugar more stable and prevent huge peaks and drops in the blood sugar.

Some studies have shown that the consumption of almonds promotes the health of the metabolism.
It’s also been shown that eating almonds may be able to prevent the development of gallstones.

With what foods can we eat almonds?

Almonds can be consumed raw or toasted. They can be used in salads and casseroles. Or mix them with oatmeal or yogurt. Almonds can also be consumed as milk or butter. Or add them to your favorite vegetable or protein shakes.
Many people use crushed almonds in various dishes, including pizza.

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