ALMOND HEALTH BENEFITS AND MINERALS

Posted in DRY FRUITS AND SEEDS HEALTH BENEFITS AND MINERALS

 

ALMOND

Health benefits:

1.  Almond nuts are rich sources of vitamins, and minerals and packed with numerous health promoting phyto-chemicals. These nuts compose of well-balanced food principles that are essential for optimum health and wellness.

2.  Almonds are one of the complete sources of energy as well as nutrients. The nuts, especially, are rich in mono-unsaturated fatty acids like oleic, and palmitoleic acids that help in lowering LDL or "bad cholesterol" and increasing HDL or "good cholesterol" in the human body. Research studies suggest that Mediterranean diet, which is excellent in monounsaturated fatty acids, help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

3.  The nuts are an excellent source of vitamin E; hold about 25 g per100 g (about 170% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining cell membrane integrity of mucus membranes and skin by protecting it from harmful effects of oxygen-free radicals.

4.  Almonds are free from gluten protein, and for the same reason, they are one of the popular ingredients in the preparation of gluten-free food formulas. Such formula preparations are, in fact, healthy alternatives in people with wheat food allergy, and celiac disease.

5.  The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Altogether, these vitamins work as co-factors for enzymes during cellular substrate metabolism inside the human body.

6.  Furthermore, almonds are also an incredible source of minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

7.  Almond oil, extracted from the nuts, can be employed as an emollient. When applied regularly, it helps keep skin well protected from dryness. Additionally, the oil is used in cooking in Iran, and Turkey. It is also used as “carrier or base oil” in various traditional medicines, in aromatherapy, pharmaceutical, and cosmetic industries.

8.  A handful of almonds a day provides much of recommended levels of minerals, vitamins, and protein. Besides, almond oil extracted from the nuts has been used in cooking, and medicine.

Minerals:

 Nutritive value per 100 grams

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

575 Kcal

29%

Carbohydrates

21.67 g

16%

Protein

21.22 g

38%

Total Fat

49.42 g

165%

Cholesterol

0 mg

0%

Dietary Fiber

12.20 g

30%

VITAMINS

Folates

50 µg

12.5%

Niacin

3.385 mg

21%

Pantothenic acid

0.47 mg

9%

Pyridoxine

0.143 mg

11%

Riboflavin

1.014 mg

78%

Thiamin

0.211 mg

16%

Vitamin A

1 IU

0%

Vitamin C

0 mg

0%

Vitamin E

26 mg

173%

ELECTROLYTES

Sodium

1 mg

0%

Potassium

705 mg

15%

Minerals

Calcium

264 mg

26%

Copper

0.996 mg

110%

Iron

3.72 mg

46.5%

Magnesium

268 mg

67%

Manganese

2.285 mg

99%

Phosphorus

484 mg

69%

Selenium

2.5 µg

4.5%

Zinc

3.08 mg

28%

PHYTO-NUTRIENTS

Carotene-ß

1 µg

--

Crypto-xanthin-ß

0 µg

--

Lutein-zeaxanthin

1 µg

--

 

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