The Health Benefits of Almonds

Originally shared by Healthy Food Care

The Health Benefits of Almonds

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#Almonds are one of the healthiest nuts in the world. They contain many healthy fats, vitamins, minerals, antioxidants and other nutrients and are a health-friendly snack. They can be eaten raw, roasted, in desserts and meals and give the body energy that is slowly released and long-lasting. They’re rich in calories – 100 grams of raw nuts contain 575 calories which is amazingly high, so when eating almonds, watch the portion size.

Almond nuts are rich in monounsaturated fatty acids such as palmitoleic acid and oleic and these help reduce the bad cholesterol (LDL) and at the same time increase the levels of good cholesterol (HDL) in the body. This helps protect the heart from strokes and coronary artery diseases and other heart conditions.

Vitamin E in almonds is present with 170% of the recommended daily dosage. This vitamin is a strong antioxidant helping fight free radicals that cause cancers, degenerative diseases, aging etc. Almonds are gluten-free which means that they’re safe for people with celiac disease and wheat food allergies. This is why they’re used in the preparation of gluten-free foods. These nuts are an excellent source of B complex vitamins: thiamin, riboflavin, pyridoxine, niacin, pantothenic acid, folates etc. vital for metabolic functions and proper digestion of fats, protein and carbohydrates. There are many minerals as well: potassium, iron, calcium, manganese, zinc, magnesium, selenium etc. Iron is vital for the creation of red blood cells as well as copper; potassium is an important electrolyte that controls the blood pressure and heart rate; calcium is essential for bone health etc.

Almond nuts can offer many products such as almond milk (an excellent alternative to dairy for vegans and lactose-intolerant people), almond oil (great for cosmetic purposes and cooking) etc. One handful of almonds a day can provide many vitamins, minerals and protein, but due to its high calorie content, attention should be paid to portion size.

Almonds can be found in supermarkets all year round. They’re available in different forms and alternatives: raw, roasted, unsalted and salted, sweetened etc. Natural and fresh nuts feature a bright brown color and oval shape. At home, place them in a dry and cool place and they can last for years. Shelled nuts can be kept in the fridge in an airtight container to prevent them from turning rancid.

The nutritive value for 100 grams of almonds is as follows:

575 kcal

Dietary fiber: 12.20 grams

Protein: 21.22 grams

Carbohydrates: 21.67 grams

Total fat: 49.42 grams

Cholesterol: 0 mg

Serving suggestions:

Raw, unsalted or salted, roasted without any additions

In preparations of pies, muffins, cakes and cookies

In ice creams, sweets, biscuits etc.

For making almond milk, almond oil, almond butter etc.

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source: https://goo.gl/3sNLvF