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Almonds Nutrition Facts & 15 Magnificent Health Benefits, High Calories But Healthy!

Almonds are healthy nuts which are added to various dishes and processed food products. In addition to delicious taste, almonds nutrition contents has so many health benefits for human body. Although popular bears the name "nuts", but in botany, Almond does not belong to the nuts crop relatives or legumes family. The almond fruit has a distinctive taste, therefore it is not surprising that many culinary uses pieces of almonds as a complementary flavor.

Based on further research, it is known that almonds contain as much as 49% oil comprising omega-9, omega-6, palmiat acid, oleum amigdalae and others. In addition to earlier oil, almonds also contain other nutrients such as carbohydrate, fiber, sugars, vitamin E, unsaturated fatty acids, vitamin B and C, calcium, iron, phosphorus, zinc, potassium and magnesium.



While the almond is often eaten on its own, raw or toasted, it is also a component of various dishes. Almonds are available in many forms, such as whole, sliced (flaked, slivered), and as flour. Almonds yield almond oil and can also be made into almond butter or almond milk. These products can be used in both sweet and savoury dishes.

Calories in almonds & nutrition facts

Do you know how many calories in almonds? Yes, almonds are fairly high in calories, in every 100 gr of almonds contains 576 calories. To burn those calories you can do activities such as 160 mins walking or 66 mins jogging, or also swimming for 48 mins or cycling for 88 mins. Even almonds has high enough calories, but it is safe to eat them.

The almond contains about 26% carbohydrates (12% dietary fiber, 6.3% sugars, 0.7% starch and the rest miscellaneous carbohydrates), and may therefore be made into flour for cakes and cookies (biscuits) for low-carbohydrate diets. A standard serving of almond flour, 1 cup, contains 20 grams of carbohydrates, of which 10 g is dietary fiber, for a net of 10 g of carbohydrate per cup. This makes almond flour very desirable for use in cake and bread recipes by people on carbohydrate-restricted diets.

Almonds are a rich source of vitamin E, containing 26 mg per 100 g (Table). About 20 percent of raw almond is high quality protein, a third of which are essential amino acids. An ounce of almonds contains 12% of necessary daily protein. They are also rich in dietary fiber, B vitamins, essential minerals and monounsaturated fat, one of the two fats which potentially may lower LDL cholesterol. Typical of nuts and seeds, almonds also contain phytosterols, associated with cholesterol-lowering properties.

The highest almonds nutrition is minerals such as copper and manganese, in every 100 gr of almond contained 0.996 mg which means meets the daily body needs 110% for copper and 2.285 mg of manganese  which mean meet the needs about 99%. The next high nutrient content are magnesium and Phosporus, for more detail you can read almonds nutritional value table that based from USDA National Nutrient database below.
Almonds nutritional value 


15 magnificent health benefits of almonds

By eating nuts regularly can prevent coronary heart disease, because almonds have the effect of lowering cholesterol levels. Recent research has shown that the addition of almonds on a number of different food turned out to donate a positive effect on heart health.This is because the benefits of Almonds can lower the glycemic response to food and reduce oxidative damage of food. Due almonds also contain monounsaturated fats and are antioxidants. In addition, the skin of almonds also contain about 30 different antioxidant compounds that give many different health benefits. And here are the other health benefits of almonds:

Lowering LDL Cholesterol
Almonds contain mono-unsaturated fat and poly-unsaturated fat, which can lower LDL cholesterol (bad cholesterol).

Reduce Risk of Hypertension
Almonds are known to contain lots of potassium which plays an important role in controlling blood pressure, thus reducing the risk of high blood pressure (hypertension).

Reduce Risk of Osteoporosis
Almonds contain a lot of calcium, magnesium and phosphorus which maintain bone density, thereby reducing the risk of osteoporosis (brittle bones).

Sources of energy
Almonds are an excellent source of energy. Almonds provide energy for the body, such as protein, vitamin B2, copper and manganese. All these substances are very important to help you lose weight because the body can make staying active longer without consuming calories from fat food sources.

Maintain Digestive Health
Almonds contain fiber food (dietary fiber), which aid digestion so it helps maintain a healthy digestive tract.

Reduce Risk of Heart Disease
Almonds contain phytochemicals such as beta-sitosterol stigmasterol, and campesterol are thought to contribute to cardiovascular health. Eating almonds can reduce the risk of heart disease.

Cancer prevention
Almond increase the movement of food through the colon, thereby preventing colon cancer.

Protection against diabetes
Almonds also help in reducing the rise in sugar and insulin levels after meals. It is good for protection from diabetes.

Good for the brain
Almonds are a source of nutrients that can help brain development. Almond induces high intellectual level and has been considered as an important food for growing children. Many mothers give almonds soaked in water to their children every day in the morning. 2-3 pieces of soaked almonds, outer skin may also be removed to avoid allergies.

Prevent birth defects
Almonds contain folic acid which has a very important role for the growth of cells and tissue. By eating almonds during pregnancy will help the growth of fetal tissue so that the fetus will not experience a disability at birth.

Controlling Body Weight 
Manganese, copper and Riboflavin which found in almond seeds play an important role in helping to control body metabolism. good metabolism can reduce the accumulation of calories in the form of body fat. Eating almonds can reduce the risk of overweight.

Protect the body from free radical damage
Almonds are loaded with vitamin E, which are antioxidants that prevent cell damage from free radicals.

Smooth Skin
Almond milk is widely used in soap products for the skin. Vitamin E which found in almonds nutritious seeds nourish and soften the skin.

Natural moisturizer
Created pure almond oil is a natural moisturizer to protect the skin against dryness. The almond oil by provide natural foods as well as restore the dead skin cells.

Strengthen hair
Almond oil contained in the act effective when treating hair loss and increase hair growth.

Almonds culinary use, servings and storage tips

Along with other nuts, almonds can be sprinkled over breakfasts and desserts, particularly muesli or ice cream based dishes. Almonds are used in marzipan, nougat, many pastries (including jesuites), cookies (including French macarons, macaroons), and cakes (including financiers), noghl and other sweets and desserts. They are also used to make almond butter, a spread similar to peanut butter, popular with peanut allergy sufferers and for its naturally sweeter taste. The young, developing fruit of the almond tree can be eaten whole ("green almonds") when they are still green and fleshy on the outside and the inner shell has not yet hardened. The fruit is somewhat sour, but is a popular snack in parts of the Middle East, eaten dipped in salt to balance the sour taste. Available only from mid April to mid June in the northern hemisphere, pickling or brining extends the fruit's shelf life.

Almond serving and storage tips taken from nutrition-and-you.com
Almonds are available in the markets' year around. In the stores, however, different forms of nuts are sold such as shelled, un-shelled (without outer shell), salted, sweetened, or powdered, etc. Try to buy completely shelled or unshelled raw nuts instead of processed ones.

While buying, look for the nuts that feature bright brown color; compact and uniform in size, and feel heavy in hand. They should be free from cracks/cuts, mold, and spots and rancid smell.

Shelled almonds can be placed in cool dry place for years. Store un-shelled nuts inside airtight container and place in the refrigerator to avoid them turn rancid. 

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