10 Amazing Health Benefits of Almonds

Do you know how beneficial almonds are for your health?

Almonds nutrition facts

Wonderfully delicious, almonds have long been revered as the epitome of wellness and health. The kernels are among the richest sources of health-benefiting nutrients essential for optimum health.

Botanically, they are the fruits from medium size tree belonging to the family of Rosaceae, in the genus:Prunus.  The plant is a deciduous tree, native to mineral-rich West-Asian mountain ranges that provide fertile conditions favorable for the crop. In the recent years, however, it is being cultivated in many regions of other parts the world as an important commercial crop.

Scientific name: Prunus dulcis.

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 They reduce heart attack risk.
Those who consume nuts five times a week have about a 50 percent reduction in risk of heart attack according to the Loma Linda School of Public Health.

They lower ‘bad’ cholesterol.
Almonds added to the diet have a favorable effect on blood cholesterol levels, according to a clinical study by Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc.

They protects artery walls from damage.
It was found that the flavonoids in almond skins work in synergy with the vitamin E, thus reducing the risk of heart disease (Research at Tufts University).

 Almonds help build strong bones and teeth.
The phosphorus in almonds helps make this possible.

They provide healthy fats and aid in weight loss:

  • Although nuts are high in fat, frequent nut eaters are thinner on average than those who almost never consume nuts. (Data from the Nurses’ Health Study)
  • Those who ate nuts at least two times per week were 31 percent less likely to gain weight than were those who never or seldom ate them in a study involving 8865 adults. (WHFood’s article on almonds)

Almonds lower the rise in blood sugar and insulin after meals.

 They help provide good brain function.
Almonds contain riboflavin and L-carnitine, nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease.

 They nourish the nervous system.
According to Ayurveda, almonds help increase high intellectual level and longevity.

They alkalize the body.
Almonds are the only nut and one of the few proteins that are alkaline forming.  When your body is not alkaline enough, you risk osteoporosis, poor immune function, low energy and weight gain.

Almond Nutrition:

  • Packed with protein, almonds are 13 percent protein.
  • One ounce (or about 23 almonds) is an excellent source of vitamin E, magnesium, fiber and protein.
  • Almonds are filled with minerals such as magnesium, copper, potassium, calcium, phosphorus and iron, and also B vitamins.
  • A one-ounce serving of almonds contains about the same amount of antioxidants as a serving of broccoli.
  • Almonds are one of the best whole food sources of vitamin E, with about one third of the daily value per ounce.
  • Heart-healthy with monounsaturated fat, almonds are also cholesterol-free.
  • One-quarter cup of almonds contains about 18 grams of fat, of which 11 grams are heart-healthy monounsaturated fats.
  • 20-25 almonds contain as much calcium as 1/4 cup of milk.
See the table below for in depth analysis of nutrients:

Almonds (Prunus dulcis),
Nutritional value per 100 g.
(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 575 Kcal 29%
Carbohydrates 21.67 g 16%
Protein 21.22 g 38%
Total Fat 49.42 g 165%
Cholesterol 0 mg 0%
Dietary Fiber 12.20 g 30%
Vitamins
Folates 50 µg 12.5%
Niacin 3.385 mg 21%
Pantothenic acid 0.47 mg 9%
Pyridoxine 0.143 mg 11%
Riboflavin 1.014 mg 78%
Thiamin 0.211 mg 16%
Vitamin A 1 IU 0%
Vitamin C 0 mg 0%
Vitamin E 26 mg 173%
Electrolytes
Sodium 1 mg 0%
Potassium 705 mg 15%
Minerals
Calcium 264 mg 26%
Copper 0.996 mg 110%
Iron 3.72 mg 46.5%
Magnesium 268 mg 67%
Manganese 2.285 mg 99%
Phosphorus 484 mg 69%
Selenium 2.5 µg 4.5%
Zinc 3.08 mg 28%
Phyto-nutrients
Carotene-ß 1 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 1 µg

 

source:- www.almonds.com/consumers/health-and-nutrition/landing 
www.nutrition-and-you.com/almonds.html

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