Almond Nutrition Facts
Author: Naufal - Monday, 29 Aug 2016
You may already know that almond brings many health benefits. But what is exactly almond contains? What kind of nutrition is in almond? Well, you came to the right place. Here we will tell you almond nutrition facts. From carbohydrates, vitamins to plant compounds. Okay, now let us start with carbohydrates.
Almond nutrition facts: carbohydrates
Almond is relatively low in carbohydrates. About 28 grams or an ounce of almond has six grams carbohydrates. Most of them being fiber. Not only almond is low in carbohydrates, almond is also low in sugar with only 1.2 grams sugar per ounce almond. Almond is suitable for people with diabetes, as almond has low glycemic index, making it unlikely to cause major spikes in blood sugar levels.
Almond nutrition facts: fiber
As mentioned earlier, most of carbohydrates of almond are composed of fiber. In fact, 12.5% of almond is weight is fiber. Indeed, almond is high in both soluble and insoluble fiber. Fiber can improve your digestive health as well as help to moderate blood sugar by slowing carbohydrates absorption.
Almond nutrition facts: protein
Almond is high in protein. An ounce of almond has 6 grams of protein in it. Protein is very important for various body functions and growth. Although almond is high in protein, it is lacking in the essential amino acids methionine, threonine and lysine. This is why almond is not considered as a completed protein source. Here is the good news: almond is a good source of another amino acid, arginine. Arginine can help maintain a healthy heart, heal wounds and treat infections.
Almond nutrition facts: fats
Here is an interesting fact: about half of the weight of almond is composed of fat. Does that worry you? You do not need to worry at all. Approximately, 90% of almond fat consists of monounsaturated and polyunsaturated fatty acids. Both of them are linked to decreased risk of heart disease. Almond is main fatty acids are the omega-6 fatty acid linoleic acid and oleic acid. Although about half of the weight of almond is composed of fat, between 10 to 15% of almond is fat is not absorbed by the body.
Almond nutrition facts: minerals and vitamins
Almond contains high amounts of important minerals and vitamins, which include
Manganese: this nutrient is needed for bone growth, digestion, reproduction and immune system
Phosphorus: this nutrient is very important for bone and teeth health
Iron: this nutrient serves many essential functions. It is an essential part of hemoglobin, a protein in red blood cells, the oxygen carrier throughout the body
Magnesium: this nutrient is known to be essential not only for human but also all living organism. It is important for bone health, blood pressure and many other important processes.
Vitamin B2: otherwise known as riboflavin, it is important for the production of red blood cell and growth
Vitamin E: an antioxidant that is essential for red blood cell formation and immune function. Almond is known to be one of the world is best vitamin E sources.
Almond nutrition facts: plant compounds
Almond is rich with beneficial plant compounds, many of them are powerful antioxidants. Here are they:
Catechin: it is one of more than 20 types of flavonoid antioxidants found in almond skin
Epicatechin: it has beneficial effects on brain and heart health. Also found in green tea and cocoa
Kaempferol: an antioxidant that is linked to decreased risk of cancer and chronic diseases
Resveratrol: it has benefits for cancer, diabetes and heart health. Also found in red wine.
Quercetin: a plant compound with anti bacterial and anti inflammatory effects
The combinations of flavonoid antioxidants and vitamin E found in almond have synergistic effects, making them particularly effective. Many of almond is antioxidants are concentrated in the skin. To maximize the health benefits, you should eat it whole. So, those are almond nutrition facts. If you want to have healthier life, you should add almond in your diet. After all, it is rich in nutrition and will bring many health benefits to you.