Almond Nut, The Most Popular Nuts In United States

Almond is the most popular nuts in United States. It is a favorite among dieters. In recent years, it became famous for its health benefits and versatility. After all, almond nut is rich in nutrition. If you want to know the nutritional value of almond, you can read it below. We included the health benefits of almond too.

Nutritional value of almond nut

Amount per 1 almond nut (1 gram), contains:

• Calorie: 5.7
• Carbohydrates: 0.2 gram
• Dietary fiber: 0.1 gram
• Sugar: sucrose 36 mg, glucose 1.2 mg, maltose 0.4 mg, galactose 0.5 mg
• Protein: 0.2 gram (tryoptophan 2.1 mg, threonine 6 mg, isoleucine 7 mg, leucine 14.9 mg, lysine 5.8 mg, methionine 1.5 mg, cystine 1.9 mg, phenylalanine 11.2 mg, tyrosine 4.5 mg, valine 8.2 mg, arginine 24.5 mg, histidine 5.6 mg, alanine 10.3 mg, aspartic acid 29.1 mg, glutamic acid 68.1 mg, glycine 14.7 mg, proline 10.3 mg, serine 9.5 mg)
• Vitamins: vitamin E 0.3 mg, folate 0.5 mg, choline 0.5 mg
• Total fat 0.5 gram (Omega-6 fatty acids 121 mg, Omega-3 fatty acids 0.1 mg, polyunsaturated fat 0.1 gram, monounsaturated fat 0.3 grams)
• Minerals: potassium 7.1 mg, phosphorus 4.8 mg, magnesium 2.7 mg, calcium 2.6 mg

Amount per 1 cup sliced almond nut (92 grams), contains

• Calorie: 529
• Carbohydrates: 19.9 grams
• Dietary fiber: 11.2 grams
• Starch: 0.7 gram
• Sugar: 3.6 grams (sucrose 3312 mg, glucose 110 mg, maltose 36.8 mg, galactose 46 mg
• Protein: 19.5 grams (tryoptophan 197 mg, threonine 550 mg, isoleucine 646 mg, leucine 1369 mg, lysine 534 mg, methionine 139 mg, cystine 174 mg, phenylalanine 1030 mg, tyrosine 416 mg, valine 752 mg, arginine 2250 mg, histidine 512 mg, alanine 945mg, aspartic acid 2678 mg, glutamic acid 6266 mg, glycine 1352 mg, proline mg 950, serine 872 mg)
• Vitamins: vitamin A 0.9 IU, vitamin E 24.1 mg, thiamin 0.2 mg, riboflavin 0.9 mg, niacin 3.1 mg, vitamin B6 0.1 mg, folate 46 mg, pantothenic acid 0.4 mg, choline 47.9 mg, betaine 0.5 mg
• Total fat 45.5 grams (Omega-6 fatty acids 11100 mg, Omega-3 fatty acids 5.5 mg, polyunsaturated fat 11.1 grams, monounsaturated fat 28.4 grams, saturated fat 3.4 grams)
• Minerals: potassium 649 mg, phosphorus 445 mg, magnesium 247 mg, calcium 243 mg, selenium 2.3 mcg, manganese 2.1 mg, copper 0.9 mg, zinc 2.8 mg, sodium 0.9 mg, iron 3.4 mg
• Water: 4.3 grams
• Ash 2.8 grams

Health benefits of almond nut

Cancer

Some studies suggest there might be a connection between reduced cancer risk in women and nut consumption, especially for endometrial and colorectal cancers. One study published in Cancer Letters in 2001, found that rats that ate almonds had fewer cancer cells in their colons.

Vitamin E and antioxidants in almonds can have cancer-fighting benefits.

Diabetes

Although the links between diabetes risk and symptoms and almond consumption are less clear than with heart disease, there is a inverse relationship between regular consumption of almond and diabetes, according to Shanghai Womens Health Study and Nurses Health Study.

Not only that, almond can be helpful in blood sugar levels regulation. According to a study published in the Journal of Nutrition in 2006, participants who consume almond have their insulin and blood sugar decreased. Also, the antioxidants in participants blood increased after consuming almond.

Energy

Do you need additional energy for your daily activities? Try consuming almond. Almond nut is rich with copper, manganese and riboflavin. These three substances help your body maintains its energy flow and will energize you.

Gallstones

Almond nut contains fiber and fat. Fiber and fat help in preventing gallstones. How? By keeping your liver and gallbladder running properly. According to Nurses Health Study is analysis, frequent almond consumers were 25% less likely to undergo gallbladder removal procedure, known as cholecystectomy. According to another study published by American Journal of Epidemiology in 2004, men who consume almond frequently have reduced risk of 30 % of gallstone disease.