Almond: Nutrition and Its Health Benefits You should know about
Almonds are commonly known as the “brain food”, are the oldest and the most widely grown nuts. Almond belongs to the cheery-peach-apricot family. This family of trees bears fruits with stone-like seeds (or pits) within. This seed of the fruit of the Almond tree is what we call almond nut.
Today, you can buy almonds in various forms: whole, sliced, slivered, or chopped, or as almond flour, milk, paste, or oil. In India, Almonds play a key role in traditional sweets and are also a common gift during the festival of Diwali.
Almonds are available year-round, but are the freshest in mid-summer, at the height of the almond season.
We cannot deny that almond has an impressive nutrient profile. Per 1 ounce, ie 28 grams, Almonds contain :
- calories: 164
- Protein: 6 grams (g)
- Fat: 14 g
- Saturated fat: 1 g
- Monounsaturated fat: 9 g
- Polyunsaturated fat: 3 g
- Carbohydrates: 6 g
- Fiber: 3.5 g
- Sugars: 1 g
- Vitamin E: 37% of the RDI
- Manganese: 32% of the RDI
- Magnesium: 20% of the RDI
They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
Health Benefits of Almonds:
- Almonds contain high fiber and protein. They are 20% protein. If you eat an ounce of almonds a day, you will get about 5.6 grams of protein. They’re also naturally low in sugars and are one of the lowest-calorie nuts.
- Almonds are considered one of the superfoods because they are loaded with valuable nutrients. They are rich in Vitamin E and magnesium and contain calcium, iron, phosphorus, potassium, and zinc.
- Almonds have medicinal values as well. According to studies, consuming almonds before meals helps patients of type 2 diabetes maintain their blood glucose and cholesterol levels.
- The fat that they contain is the heart-healthy monounsaturated variety. This type of fat has been proven to improve blood cholesterol levels, hence they help to prevent cardiovascular diseases.