Nutrients per 100 grams (3.5 ounces)
- Energy 2,408 kJ (576 kcal)
- Carbohydrates 21.69 g
- Starch 0.74 g
- Sugars 3.89 g
- Lactose 0.00 g
- Fiber 12.2 g
- Fat 49.42 g
- Saturated fat 3.731 g
- Unsaturated fat 30.889 g
- Unsaturated fat 12,070 g
- Protein 21 ۲ 22 g
- Tryptophan 0.214 g
- Thronin 0.598 g
- Isoleucine 0.702 g
- Leucine 1.488 g
- Lysine 0.580 g
- Methionine 0.151 g
- Cystine 0.189 g
- Penylalanine 1.120 g
- Tyrosine 0.452 g
- Valine 0.817 g
- Arginine 2.446 g
- Histidine 0.557 g
- Alanine 1.027 g
- Aspartic acid 2.911 g
- Glutamic acid 6.810 g
- Glycine 1.469 g
- Proline 1.032 g
- Serine 0.948 g
- Water 4.70 g
- Vitamin A 1 IU
- Beta-carotene 1 microgram (0%)
- Lutein and saxanthin 1 μg
- Vitamin B1 (thiamine) 0.211 mg (16%)
- Vitamin B2 (riboflavin) 1.014 mg (68%)
- Vitamin B3 (niacin) 3.385 mg (23%)
- Pantothenic acid (vitamin B5) 0.469 mg (9%)
- Vitamin B6 0.143 mg (11%)
- Folic acid (vitamin B9) 50 micrograms (13%)
- Vitamin E 26.2 mg (175%)
- Vitamin K 0.0 micrograms (0%)
- Calcium 264 mg (26%)
- Iron 3.72 mg (30%)
- Magnesium 268 mg (72%)
- Manganese 2.285 mg (114%)
- Phosphorus 484 mg (69%)
- Potassium 705 mg (15%)
- Sodium 1 mg (0%)
- Zinc 3.08 mg (31%)
Sweet almond properties
Strengthens brain health
Almonds are rich in nutrients that are important for the development and health of the human brain. Almonds consumption has a lot relation with increasing the level of intelligence and therefore has long been used as a staple food for growing children. This dried nut is composed of riboflavin and alcarnitine, which are nutritious for the brain. Almond increases brain activity, play a role in creating new nerve pathways, and reduce the risk of Alzheimer’s disease. Studies show that eating almond in the diet, like almond oil, is good for general health and better nervous system function.
Some mothers give their children some watery almonds every day. Consuming two to three almonds a day is enough. In case of an allergic reaction, you can remove the outer layer, because it has no nutrients.
Adjusts cholesterol levels
Regular consumption of almond helps to increase the level of good blood cholesterol (HDL) and is effective in reducing bad cholesterol (LDL).
Improves bone health
Almonds are a great source of vitamins, minerals and phosphorus. Phosphorus has a significant effect on the strength, durability of bones and teeth and prevents age-related diseases such as osteoporosis.
Prevens heart disease
Preventing heart disease is another health benefit of almonds. The unsaturated fats, proteins and potassium in almond, all help to keep the heart healthy. Vitamin E is an effective antioxidant and reduces the risk of heart disease, while the magnesium in almond can be effective in preventing heart attack. Some of the compounds in almonds affect C-reactive protein; These proteins cause dangerous arterial inflammation. Almonds are also a rich source of folic acid. It therefore helps to reduce the level of homo-cysteine, which causes fatty plaque in the arteries. In addition, almonds peel flavonoids combine with vitamin E to prevent damage to the arteries walls. Researches show that short-term use of almond diet in men between the ages 20 and 70 improves vascular function.
Strengthens the immune system
The human body has many compounds which maintain the overall health of the body and the alkalinity of its environment. Almonds are a rich source of alkalis substances that are very good for boosting the immune system, which increases the ability to resolve the disease. Furthermore, the amount of alkalis substances are very high in almonds, almonds are also high in vitamin E which is a powerful antioxidant. These nuts also kill dangerous free radicals. Free radicals aggravate chronic diseases in the body and can be dangerous to the body. Antioxidants such as vitamin E that are found in almonds are effective in treating many diseases such as cancer and heart disease. Researches show that people who get enough vitamin E are 30 to 40 percent less than people who exposed to heart disease.
The properties of almonds on skin care are well known. Almond oil is usually used to massage babies. Almond milk is commonly used in some soups because of its positive effects on the skin.
Many people think that “fat” is completely harmful, but this is not the case. Some fatty acids are essential and necessary for the body health. The body can not make these fatty acids and we need to get them from food sources. Almond contains two very important fatty acids, linoleic and linolenic acid. These fatty acids help to reduce the body inflammation that many people suffer from. Fatty acids also help to lessen bad blood cholesterol (LDL) levels and play a role in skin and hair health. All these cases show that how this nut is useful for body.
Regulates blood pressure
The potassium in almonds helps to regulate blood pressure and salt levels, and controls the blood pressure fluctuations. Other nutrients in almonds also help to balance the body, which can help to prevent many diseases. A balance of vitamins and minerals is essential for a healthy lifestyle. But if one of these elements is ignored, they affect on the whole body and can cause anemia, stress and high blood pressure.
Increases energy production
The existence of magnesium, copper and riboflavin in almond help to produce energy and increase the body’s metabolic rate. If you have the necessary mobility during the day, a few amount of these nuts can provide your body’s needs; Without any worries about its fat and calory.
One of the properties of almonds is to prevent cancer. Almonds facilitate the passage of food through the gastrointestinal tract and thus prevent the colon cancer.
Preventing diabetes is another health benefit of almonds. Almonds reduce the sudden rise in glucose and insulin levels after meals. Blood sugar of people with diabetes may significantly after each meal. These changes are dangerous for the body. Almond consumption can be effective in preventing dangerous changes in blood sugar. Almonds play a role in regulating the absorption of glucose and make the absorption process easier.
Almond consumption during pregnancy
Almonds are one of the foods that contain folic acid, which prevents some birth defects in babies. It also stimulates the growth of healthy cells and tissue formation. Defect of neural tube is while the fetus neural tube either does not exist or does not form properly. Doctors prescribe folic acid supplements for women during pregnancy to develop the fetus’ neural tube properly. Almonds have enough folic acid and can ensure the mother and fetus health.
If you are looking for losing weight, drinking almond milk is great. Unsaturated fatty acids in almonds are effective in reducing appetite and prevent overeating. The existence fiber in almonds, despite being a small food, makes you feel full. Studies show that low-calorie, almond-rich diets are good for people who trying to lose their weight.
Researches show that people who eat almonds regularly (at least twice a week) are more likely to stay at their ideal weight. Also compared to that, people who use less or never almonds, suffer more from weight fluctuations. The existence fiber in almonds helps to intestine movements, reduces weight and detoxifies the body.
Almonds are high in fiber and, like other high-fiber foods, can help to prevent constipation. Of course, in order for the absorption process to take place more quickly, it is necessary to drink a considerable amount of water after consuming almonds.