Almond is one of the most popular and nutritional go-to snacks worldwide – a power snack. In this article, we will be discussing nutrition facts about almonds.
A natural power booster, almonds offer numerous health benefits and versatility. It may come in raw or roasted and may be served in either sweet or salty flavor. Notwithstanding that almonds can also be mixed almost in anything – from breakfast cereals, baked-bread, salad, to chocolates, and among many more!
Packed with nutrients, antioxidants, and health benefits, almonds have become one of the favorites among health watchers and enthusiasts.
Fast fact: Almond is not a nut. Unlike hazelnuts and chestnuts, almond fruit is a drupe of the almond tree. Oh, and should you are wondering, even peanuts, cashews, walnuts, and pistachios are not really nuts.
Origin of Almonds
Humanity’s regard for almonds dates back in the early age of human civilization – Bronze Age. As a matter of fact, almond is one of the earliest domesticated and prized fruit trees, documented in the Bible and in history books.
Interestingly, almond was already the preferred snack of those who traveled the “Silk Road” between the Mediterranean and Asia. Also, it was once a valued ingredient offered to the Pharaohs of Egypt.
Said to be native to India, China, and Central Asia, the early cultivation of almond has immediately reached Africa, Europe, America, among other countries. An interesting fact about almonds is that recently in 2017, the world production of almonds reached 2.2 million tons!
Nutrients in One Cup of Almonds
Almond is famous for its nutritional value stored in its small size. After all, a good serving of almonds can already provide a decent amount of nutrition which can boost performance, decrease the risk of diseases, and improve overall health.
Here are the nutrients packed in a cup of almonds (143 grams).
- Fiber: 17.4 grams or 70 Percent Daily Values (DV)
- Protein: 30.3 grams or 61% DV
- Fat: 70.7 grams 109% DV (62.5% are monounsaturated)
- Vitamin E: 37.5 grams or 187% DV
- Manganese: 3.3 grams or 163% DV
- Magnesium: 383 grams or 96 % DV
Aside from the primary nutrients mentioned above, a good amount of riboflavin, folate, phosphorus, and zinc can also be found in almonds.
Burst of Antioxidants
Beyond nutrients, almonds are likewise loaded with several antioxidants which protect our body from oxidative stress. With these antioxidants, oxidative damage which triggers aging and diseases is drastically lessened.
Antioxidants are mostly located in the brown layer of the almond. Thus, eating almonds with its skin intact is the best choice so as to enjoy the most antioxidants and health benefits.
Impressive Nutrition Facts about Almonds
1. Almonds Lower Cholesterol Levels
Daily snacking on almonds may significantly reduce LDL lipoproteins – also known as bad cholesterol. Apparently, LDL cholesterol is one of the primary factors that contribute to heart diseases. However, with a diet that consists of almonds, LDL cholesterol levels are reduced in exchange with almond’s HDL lipoproteins or the good cholesterol.
2. Eating Almonds Have Shown to Reduce Cancer Risks
Almonds are fueled with Vitamin E.
In fact, just 143 grams serving of almonds contain 37.5 grams or 187 Percent Daily Value (DV)! In other words, a serving of almonds alone can satisfy the vitamin E needs of a human body, which is a great nutrition fact about almonds.
Interestingly, a high amount of vitamin E translates to lower rates of diseases, such as cancer, heart diseases, and Alzheimer’s disease.
3. Improved Heart Condition
Beyond lowering the bad cholesterols in the blood, almond also keeps LDL from oxidizing – a phenomenon leading to heart-related diseases.
Over time, snacking on almonds will reduce the risk of any heart disease.
4. Controlled Blood Sugar Levels
A perfect choice for people suffering from diabetes, almonds are high in fiber, protein, and healthy fats, while low in carbohydrates.
Also, since almonds have a large amount of magnesium, it effectively improves insulin while lowering blood sugar levels.
5. An Amazing Almond Fact – Managed Weight Loss
Although a handful of almonds already contains an approximate 161 calories and 2.5 grams of carbohydrates, the human body can nonetheless absorb only 85-90% of its calorie content.
Overall, almonds increase the feelings of being full. This results in consuming fewer calories which eventually may translate to an effective weight loss diet.
Indeed, almond offers an immense amount of nutrients, antioxidants, and health benefits to our bodies.
Daily snacking on almonds lowers blood sugar, bad cholesterol, and overall calorie intake. Thus, almonds are beneficial to those who are suffering from diabetes and/or heart diseases.
With these nutrients and benefits, almond is surely the perfect power snack for both casual munchers and health watchers.
I hope that this article on almonds nutrition facts was helpful. If you are interested, make sure to visit the health facts page!