Are Almonds Good for You?
Author: Naufal - Friday, 26 Aug 2016
The short answer is, yes they are. Why? Because there are lots of nutrients in almonds. Consuming almonds are beneficial for your health too. For those reasons, you might want to add almonds to your diet. If you want to know the long answer of the question “are almonds good for you?” do not worry, we will give you shortly. Let us start with almonds nutritional value.
Almonds nutritional value
Here is the almonds nutritional value per 100 grams:
100 grams almonds contain 575 calories with 87.8 of it from carbohydrates, 414 from fat and 73.6 from protein. The total carbohydrate is 21.7 grams, with 12.2 grams dietary fiber, 0.7 gram starch and 3.9 grams sugar.
The total protein is 21.2 grams, which includes tryptophan (214 mg), threonine (598 mg), isoleucine (702 mg), leucine (1488 mg), lysine (580 mg), methionine (151 mg), cystine (189 mg), phenylalanine (1120 mg), tyrosine (452 mg), valine (817 mg), arginine (2446 mg), histidine (557 mg), alanine (1027 mg), aspartic acid (2911 mg), glutamic acid (6811 mg), glycine (1469 mg), proline (1032 mg) and serine (948 mg).
Is that all? Nope. There is more. There is a lot of vitamin, minerals and fatty acid in almonds. Here are the vitamins: vitamin A (1 IU), vitamin E or Alpha Tocopherol (26.2 mg), vitamin B6 (0.1 mg), thiamin (0.2 mg), riboflavin (1 mg), niacin (3.4 mg), folate (50 mcg), choline (52.1 mg) and betaine (0.5 mg).
And here are the minerals: calcium (264 mg), iron (3.7 mg), magnesium (268 mg), sodium (1 mg), phosphorus (484 mg), zinc (3.1 mg), copper (1 mg), potassium (705 mg), manganese (2.3 mg) and selenium (2.5 mcg). Last, but not least, the fats and fatty acids: the total fat is 49.4 grams, which include polyunsaturated fat (12.1 grams), monounsaturated fat (30.9 grams), saturated fat (3.7 grams), omega-3 fatty acids (6 mg) and omega-6 fatty acids (12065 mg). So, are almonds good for you? Yes, they are. Their rich nutrition is why they are good for you.
Next, let us talk about the health benefits you will get if you consume almonds.
Health benefits of almonds
The amount of nutrition of almonds does not convince you yet? That is okay. This time, we will give you the proofs why the answer of “are almonds good for you?” is yes. Consuming almonds can bring many health benefits to you. From helping you in your weight loss effort, keeping your heart healthy to keeping your digestive system healthy.
Are almonds good for you? Yes, especially if you want to lose your weight. There are reasons why almonds are considered as weight loss friendly food. Between 10 to 15% of almonds fat is not absorbed by your body. This means that fewer calories are actually consumed. Not only that, two nutrients that can be found in high number in almonds, fiber and protein, are known to promote a feeling of fullness. Because of this, almonds can help people in reducing their calorie intake.
A study found that when supplemented with three ounces of almonds every day, a low calorie diet resulted in 62% more weight loss. Another study found that overweight women who consume almonds experience more weight and belly fat loss, compared to those who do not. Additionally, there is some evidence that eating almonds may boost metabolism.
Keeping your heart healthy
Almonds nut consumption is linked to decreased risk of heart disease, according to several studies. Also, consuming almonds on a regular basis has been shown to lower levels of LDL. Almonds nut protect the LDL particles from oxidative damage, which is linked to heart disease. Everyday consumption of almonds can reduce oxidized LDL cholesterol, according to one study.
Keeping your digestive system healthy
It is known that the bacteria that are residing in the digestive system are very important for overall health. Also, it is also linked to decreased risk of many diseases. If you want to improve the balance of beneficial bacteria in your digestive system, start consuming almonds.