Benefits of Almonds:
Almonds are high in Vitamin E and magnesium, both of which have been linked to improvements in memory, learning and cognition. A study published in the Journal of the American Dietetic Association suggests that consuming almonds increases vitamin E levels in the plasma and red blood cells, and also lowers cholesterol levels.
"This study is important because it shows that eating almonds can significantly boost levels of vitamin E in the diet and bloodstream. Vitamin E is a powerful antioxidant that defends your cells against damage on a daily basis and prevents artery-clogging oxidation of cholesterol. Eating a handful of almonds a day is a great way to get the vitamin E your body needs to stay healthy."
- Ella Haddad, DrPH, RD, Loma Linda University, CA
A study, published in 2015 in Gynecologic and Obstetric Investigation, looked at nut consumption and cancer risk.
They found that individuals who consumed higher quantities of peanuts, walnuts, and almonds had their risk of breast cancer reduced by 2–3 times.
In a study, published in 2014, scientists found that almonds significantly increased the amount of antioxidants in the bloodstream, reduced blood pressure, and improved blood flow.
Almonds contain relatively high levels of vitamin E, an antioxidant. In fact, they are one of the best natural sources of vitamin E, providing 37 percent of the recommended daily intake in just 1 ounce. Vitamin E helps protect cells from oxidative damage.
Also, higher vitamin E intake has been tentatively associated with a reduced risk of certain diseases, such as Alzheimer's, some cancers, and heart disease.
Almonds are a source of vitamin E, copper, magnesium, and high-quality protein; they also contain high levels of healthy unsaturated fatty acids along with high levels of bioactive molecules (such as fiber, phytosterols, vitamins, other minerals, and antioxidants), which may help prevent cardiovascular disease.
As far as vegetable foods are concerned, nuts and seeds are the richest in fiber after cereals, which could explain why almonds are good for cardiovascular health.
Almond nutritional report
Almonds are nutrient dense.
One cup of whole, raw almonds (143 grams) contains:
Water - 6.31 grams
Energy - 828 kilocalories
Protein - 30.24 grams
Total lipid (fat) - 71.40 grams
Carbohydrate, by difference - 30.82 grams
Fiber, total dietary - 17.9 grams
Sugars, total - 6.01 grams
Cholesterol - 0 grams
Calcium, Ca - 385 milligrams
Iron, Fe - 5.31 milligrams
Magnesium, Mg - 386 milligrams
Phosphorus, P - 688 milligrams
Potassium, K - 1048 milligrams
Sodium, Na - 1 milligrams
Zinc, Zn - 4.46 milligrams
Vitamin C, total ascorbic acid - 0 milligrams
Thiamin - 0.293 milligrams
Riboflavin - 1.627 milligrams
Niacin - 5.174 milligrams
Vitamin B-6 - 0.196 milligrams
Folate, DFE - 63 micrograms
Vitamin B-12 - 0 micrograms
Vitamin A, RAE - 0 micrograms
Vitamin A, IU - 3 International Units
Vitamin E (alpha-tocopherol) - 36.65 milligrams
Vitamin D - 0 International Units
Vitamin K (phylloquinone) - 0 micrograms
Caffeine - 0 milligrams
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