Almond- Benefits And Nutritional Facts
January 27, 2020 | by Yashaswi Pathakamuri | Posted in Nutrition Facts
Almonds are the most popular nuts in the United States. A favorite of dieters, in recent years almonds have become famous for their versatility and health benefits. This article tells you about benefits and nutritional facts of almonds.
“People call almonds a nut, but they are seeds, rather than a true nut”. Almonds can be taken as raw or toasted as a snack or add them to sweet or savory dishes. They are also available sliced, flaked, slivered, as flour, oil, butter, or almond milk.
Almonds contain vitamins, minerals, protein, and fiber, and so they may offer a number of health benefits. Just a handful of almonds approximately 1 ounce contains one-eighth of a person’s daily protein needs.
Benefits
Lowers Cholesterol Level:
Almonds are high in fat, but it is unsaturated fat. This type of fat does not increase the risk of low-density lipoprotein (LDL) or bad cholesterol. Unsaturated fats may improve a persons blood cholesterol status. Almonds contain no cholesterol.
A study from 2005 suggests that consuming almonds may:
- Increase vitamin E levels in the plasma and red blood cells
- lower overall cholesterol levels
According to these researchers, vitamin E is an antioxidant that can help stop the oxidization process that causes cholesterol to clog the arteries.
Reduces cancer risk:
The authors identified a two to three times lower risk of breast cancer among individuals who consumed higher quantities of peanuts, walnuts, and almonds, compared with those who don’t consume. They concluded that peanuts, walnuts and almonds appear to be a protective factor for the development of breast cancer.”
Healthy heart:
Almonds, along with other nuts and seeds, may help improve lipid, or fat, levels in the blood. This can benefit heart health.
In a 2014, scientists found that almonds significantly increased the levels of antioxidants in the bloodstream, reduced blood pressure, and improved blood flow. The participants were all healthy males from 20–70 years of age who took 50 g of almonds per day for 4 weeks.
Blood sugar:
There is some evidence that almonds may help manage blood sugar levels. Many people with type 2 diabetes have low magnesium levels. A deficiency is common among those who have difficulty managing their blood sugar levels. Scientists have suggested there may be a link between magnesium deficiency and insulin resistance.
In a 2011 , 20 people with type 2 diabetes ate 60 g of almonds a day for 12 weeks. Overall, they saw improvements in: Blood sugar level and blood lipid or fat, levels.
One ounce of almonds provides 76.5 mg of magnesium, or between 18% and 24% of an adult’s daily requirement. Some experts suggest using magnesium supplements to improve blood sugar profiles, but almonds may offer a suitable dietary source instead.
Improves bone health:
Almonds contain calcium, magnesium, manganese, copper, vitamin K, protein, and zinc, all of which contribute to bone health.
Experts have recommended almonds as a way to obtain some of these nutrients.
Managing Weight: Almond are low in carbohydrates but high in protein, healthful fats, and fiber. According to research appearing in 2015, eating almonds as a mid-morning snack can leave a person feeling full for some time. People consumed either 28 g (173 calories) or 42 g (259 calories). The extent to which the participants’ appetites remained low was dependent on the quantity of almonds they consumed. Feeling full can help people lose weight, as they will be less tempted to seek more snacks.
Nutritional Facts
The table below shows the amount of each nutrient in one ounce (28.4 g) of almonds. This is approximately equivalent to a handful of almonds or around 23 almond kernels.
It also shows how much an adult needs of each nutrient, according to the 2015–2020 Dietary Guidelines for Americans. Recommendations vary according to the individual’s sex and age.
| Nutrient | Amount in 1 ounce | Daily adult requirement |
| Energy (calories) | 164 | 1,800–3,000 |
| Carbohydrate (g) | 6.1, including 1.2 g of sugar | 130 |
| Fat (g) | 14.2, of which 12.4 g is unsaturated | 20%–35% of daily calories |
| Fiber (g) | 3.5 | 25.2–30.8 |
| Protein (g) | 6.0 | 46–56 |
| Calcium (mg) | 76.3 | 1,000–1,200 |
| Iron (mg) | 1.0 | 8–18 |
| Magnesium (mg) | 76.5 | 310–420 |
| Phosphorus (mg) | 136 | 700 |
| Potassium (mg) | 208 | 4,700 |
| Zinc (mg) | 0.9 | 8–11 |
| Copper (mg) | 0.3 | 900 |
| Manganese (mg) | 0.6 | 1.8–2.3 |
| Selenium (micrograms or mcg) | 1.2 | 55 |
| Folate (mcg, DFE) | 12.5 | 300–400 |
| Vitamin E (mg) | 7.27 | 15 |
| Cholesterol | 0 | No data |
The B vitamins, choline, and protein may all be lacking in a plant-based diet. People who follow a vegan diet can supplement their needs by eating almonds.
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