Almonds Nutrition Facts

"Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." - FDA,15th July, 2003.

Scientifically known as Prunus dulcis, almonds are actually seeds. Much savored by the Egyptian pharaohs in the past, these smal-sized nuts are a storehouse of essential fats, minerals, vitamins and carbohydrates. Their health benefits are truly numerous.

Nutrition Facts

• The high content of oleic acid in these nuts helps to fight against coronary diseases. Oleic acid, an unsaturated fatty acid reduces blood pressure
• Antioxidants present in these nuts remove the toxic oxygen free radicals from our skin and mucous membrane.
• These nuts are rich in vitamin E which acts as a fat-soluble antioxidant. Vitamin E is present in these nuts in alpha-tocopherol form. 25 grams of vitamin E is present in 100 grams of almonds.
• They contain unsaturated fats which have no cholesterol. It also aids in reducing the levels of LDL cholesterol that helps in lowering the chances of heart diseases
• Minerals that are present in these nuts include calcium, magnesium, potassium, iron and zinc among others. Calcium, being the main mineral constituent of our body is needed for toning up muscles and bones and preventing diseases like osteoporosis. A healthy consumption of these nuts on a daily basis helps meet the daily magnesium requirement of 300mg in young women and 350mg in young men.
• These are rich in folic acid and therefore beneficial for pregnant women, as they prevents the risk of birth defects in a baby. Folic acid also reduces the chances of cervical cancer.
• They are a source of phytochemicals which are chemical substances obtained from plants and help keep cancer and cardiac problems at bay. Phytochemicals cut down on the risk of cancer and several other chronic diseases.
• Most of the B-complex vitamins such as riboflavin, thiamin, pantothenic acid and B-6 are obtained from these nuts.

Raw Almonds

Each raw almond consists of approximately 7 calories. These are rich in dietary fibers and proteins which play a significant role in burning the extra calories. An ounce of almond contains the following nutrients.

Nutrient	Percentage	Functions
Protein	12%	Proteins help in growth and repair of body organs
Carbohydrates	2%	Carbohydrates help in growth and development of body tissues
Fats	23%	Fat supplies essential fatty acids and stores energy
Dietary Fibers	12%	Reducing the risk of heart diseases

Dry Roasted Almonds

These consist of proteins, carbohydrates, vitamins, minerals and dietary fibers as well. The following contents listed below are calculated per 100 grams.

• Protein Content - 22.09 grams
• Carbs Content - 19.29 grams
• Fat Content - 52.83 grams
• Dietary Fiber - 11.8 grams

The nutritive value of salted ones is 169 calories and without salt is 172 calories. Once these have been roasted, the vitamin B content decreases otherwise the nutritive value remains the same as that of the ones that are raw.

Sliced Almonds

An ounce of sliced almonds contain 133 calories. The calorie breakdown is proteins -15%, carbohydrates -15%, and fats - 81.2%. These are mostly used for garnishing desserts.

Trivia

• The first almond tree was planted in California, by the Franciscan Fathers from Spain, during mid 1700's.
• California is the world's largest producer of almonds.
• Old Testament of the Bible says that almonds and dates are the oldest cultivated foods.
• One pint of almond oil is obtained from 1000 pounds of almonds!
• 40% of these nuts are utilized in the chocolate industry.
• Romans believed that these bring good luck to a newly wedded couple.

After going through the aforementioned almonds nutrition facts, you would have understood that these nuts not only make for tasty snacks but are essential for good health. Whether it is hair, skin or general health, these nuts play a vital role everywhere. So, keep these little delights in your pocket and pop some whenever you can, wherever you are!