Almonds can be ground into almond milk, crushed as almond meal, or turned into almond butter. Almonds in roasted and raw form are sodium-free, which is healthy for people who want to lower the intake of sodium for some reason or who have a medical background of hypertension. Almond nutrients are numerous, and we will discuss its nutrition facts and health benefits in detail in a short while.
Although they are healthy, they are rich in calories at the same time. As we know, heavy intake of calories can result in obesity. Also, it can increase the risk of numerous diseases, which include type 2 diabetes and heart diseases. So, you should eat Almond in adequate quantity to enjoy its health benefits along with avoiding its adverse effects.
Almond Nutrition Facts
Talking about the nutrition facts, Almond comes with several healthy nutrients. According to USDA, One Hundred Grams of Unroasted Almonds contains 579kcal Energy, 21.15g Protein, 49.93g Total Fat, 21.55g Carbohydrate, 12.5g Fiber, 4.35g Sugars, and 0mg Cholesterol. In terms of minerals, it contains 269mg Calcium, 3.71mg Iron, 270mg Magnesium, 481mg Phosphorus, 733mg Potassium, 1mg Sodium, 3.12mg Zinc, 1.03mg Copper, 4.1µg Selenium. As far as vitamins are concerned, it contains 0.205mg Thiamin, 1.138mg Riboflavin, 3.618mg Niacin, 0.137mg Vitamin B-6, 44 µg Folate, 52.1mg Choline, 1µg Beta-Carotene, and 25.63mg Vitamin E. Lastly, in terms of Fatty Acids, 100g of almonds contain 3.8g saturated Fatty acids, 31.55g monounsaturated Fatty acids, and 12.33g polyunsaturated Fatty acids.
Almond Health Benefits:
Thanks to all these amazing nutrients, Almond comes with several health benefits. These benefits include:
1- Control Blood Sugar Level
As per research, Almonds can be vital to control the reactionary rise in blood sugar and insulin level after every meal. Diabetes patients often suffer from dangerous spikes in blood sugar after having a large meal or a meal with an expected high level of sugar in it. Consuming almonds make the processing and absorption of glucose much smoother and safer.
2- Regulate Blood Pressure
Almonds contain a decent percentage of Magnesium, which is why consuming almonds reduce blood pressure. We already know, high blood pressure is one of the most significant reasons behind coronary heart disease. Moreover, a drop in magnesium levels results in high blood pressure. So, consuming almonds balances the Magnesium, which in turn lowers the blood pressure and save us from deadly diseases like heart attack and brain hemorrhage.
3- Weight Loss
If you want to lose weight, you can take almond milk without adding sweetness to it. Almond contains monounsaturated fats and low calories that satisfy your hunger and prevents you from overeating. Despite eating a small amount of Almond, you have a sensation of feeling full because of dietary fiber in it.
4- Remove Skin Dryness:
The extracted almond oil from nuts is quite soothing and healthy for the skin. It’s regular use not only protects the skin from dryness but also promotes the growth of new tissues. Moreover, Almonds are rich in antioxidants and which removes the free radicals and cleanse the skin.
5- Lowers Cholesterol Levels:
LDL (Bad Cholesterol) can lead to several critical health issues, including heart disease. Intaking Almonds lowers the LDL levels and also helps in raising HDL (Good Cholesterol) levels.
6- Muscle Growth:
Just like most of the nuts and seeds, Almonds are full of protein, which helps in muscle growth. Moreover, protein also helps in the regeneration of tissues in case of injuries. Most importantly, protein acts as a building block for vitamins, enzymes, and hormones.
Almond allergy is not common, like other allergies such as cashew, pistachio, etc., that cause hypersensitivity in some people. The symptoms of these allergies include diarrhea, chest congestion, vomiting, abdomen pain, difficulty in breathing, and lips swelling. People who are sensitive to nut allergy should follow precautions while consuming food items made with Almond.
Almond is among the best-selling dry fruits that is small in size but full of nutrition and health benefits. Almonds hold many essential vitamins, minerals, and healthy fats that our bodies need. Some important nutrients in Almond Oil improve skin, teeth, and hair. Almonds are tasty and easy to integrate into any diet plan. However, always consume almonds in an adequate quantity.