One serving of almonds (1 ounce, 23 almonds, or ¼ cup) gives about 170 kcal and provides roughly 1/8th of a person’s daily protein requirement. Almonds, an excellent source of healthy fats, also provide sufficient antioxidants, protein, fibre, vitamin E, magnesium, and manganese.
A serving of almonds fulfils 38% of daily vitamin E, 8% iron and 6% calcium requirement. Interestingly, almonds are not nuts, but seeds and most of their antioxidants are found in their brown skin!
Almonds have many health benefits such as:
- Improve Heart Health: Lipid-lowering fatty acids, fibre and antioxidants present in almonds help reduce bad cholesterol and inflammation from the body, hence, protecting the heart from various diseases.
- Lower Blood Pressure: Magnesium is a mineral present in almonds. It not only helps to lower but also regulate blood pressure in individuals.
- Fight Cancer: Vitamin E occurs in almonds in the form of gamma-tocopherol. This form is superior to the other forms of vitamin E, and it helps reduce inflammation, cancer cells and oxidative stress in the body.
- Help in Managing Weight: Satiating (satisfying) property of almonds and the fact that our body does not absorb 10 – 15% of their calories help manage weight.
- Reduce Risk of Diabetes: People with type 2 diabetes are often deficient in magnesium. This mineral plays a vital role in managing diabetes by decreasing insulin resistance in cells. Almonds serve as a good source of this beneficial mineral.
- Improve Bone Density: Almonds contain about 240 milligrams of potassium and other compounds such as calcium, copper and zinc that help in increasing bone mass density.
- Improve Gut Health: Studies suggest that nuts, including almonds, improve the concentration of healthy bacteria in our colon by serving as a food source to these organisms, hence, promoting gut health.
STORAGE AND FOOD SAFETY
For maximum shelf life, almonds should be stored in airtight containers. Almonds are good to consume for up to 2 years if you place them in the refrigerator. Roasted almonds have a longer shelf life than raw ones.
QUICK TIPS BY OUR NUTRITIONIST
- Almonds are an excellent option for snacks due to their impressive nutrient profile and ability to make a person feel full for a more extended time.
- Almonds are an excellent snack for diabetic patients.
- Put almonds in water for an hour to remove anti-nutrients and consume them with the skin.