Some Nutrition Facts of Almonds

Almonds are a fruit. However, its seed is eaten, and the shell is discarded. The best time to eat almonds is in the morning to attain the maximum benefits.

They can be eaten raw or used in desserts, shakes, smoothies. You can also consume them as almond milk, syrup, oil, skin, and flour.

Almonds are 4% water, 22% carbohydrate, 21% protein, and 50% fat. 100-gram almonds supply 579 calories, 49.93 g fat, 21.55 g carbohydrate, 21.15 g protein, 25.7 mg Vitamin E, and 282.7 mg magnesium.

Almonds are beneficial for health in various ways. Some of those are mentioned below:

·        Cancer risk- The presence of plenty of antioxidants, protect against oxidative stress, reducing the risk of breast cancer by around 2-3 times.

·        Healthy heart- Almonds contain Vitamin E, healthy fat and fibre, which makes people feel full. It helps to improve the lipid and fat levels in the body, decreasing the chances of heart-related problems.

·        Balancing blood sugar levels- According to some studies, blood sugar can be related to magnesium levels in the body. One ounce (28.3 gram) of almonds has 80 mg of magnesium which fulfills a satisfactory part of an adult’s body requirement for the mineral. It was found to lower the need for insulin in diabetic patients

·        Manage weight- As mentioned earlier, due to the content of fibre and protein, the person feels full, controlling their craving to eat more and hence the bodily weight controls. There were some studies which claim that almonds increase metabolism too.

·        Bone health- To build up the strength in bones, several minerals are required, and almonds contain most of them, such as calcium, magnesium, manganese, copper, vitamin K, protein, and zinc.

Vitamin E is one of the most important nutrients present in almond. It is responsible for protecting from cell damage which can lead to various diseases. It reduces inflammation, helps boost up immunity, widens blood vessels improving blood flow and hence blood pressure, and heart risk as well as Alzheimer’s.

Magnesium, apart from helping in maintaining blood sugar levels, also supports brain health, sleep, and mood. 

The recommended daily amount is 8-10 almonds. Almonds, in addition to nutrients, contains hydrocyanic acid, which can cause toxicity in the body if taken in excess. It can lead to breathing problem, nervous breakdown, choking and even death.

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