Almonds: health benefits and nutritional value

Almonds are one of the most popular nuts, with numerous health benefits. Almond gold Prunus dulcis, It was primarily native to the Mediterranean region, the Middle East, Turkey, and Southeast Asian countries. The fruit of this tree is usually consumed raw, toasted or in the form of almond milk.

This nut has numerous health benefits. Research has shown that this fruit increases high-density lipoprotein (HDL) levels and lowers LDL cholesterol levels. It is a good source of B vitamins and dietary fiber. The various health benefits of this fruit are outlined below.

Useful in:

Anti-aging Antioxidants | Diabetes II | Cardiovascular disorders | High blood pressure | High cholesterol levels | Obesity Women’s Health | Skin | energy | Gallstones |

How this helps:


Almonds, like all other nuts, are low in carbohydrates and high in good fats, protein, fiber, and essential micronutrients. Almonds contain significant amounts of magnesium, which is considered very low in all diabetics. Magnesium is an essential mineral that helps maintain blood sugar levels in the body, improves insulin function, and assists in various bodily processes.

Heart diseases:

Almonds are very beneficial in preventing various heart diseases. The magnesium in almonds reduces high blood pressure. Almonds help lower LDL cholesterol levels and increase HDL cholesterol levels. They also prevent the oxidation of LDL, which is a very important step in preventing plaque formation in the blood vessels.


Several reports indicate that a low calorie diet containing almonds, rich in monounsaturated fatty acids, helps reduce weight faster than a diet high in complex carbohydrates. People who eat walnuts twice a week are also less likely to gain weight

Nutritional value of almonds: (Serving size: 100 g):


Energy – 2,408 kJ (576 kcal)

Fat- 49.42 g

Saturated- 3,731 g

Monounsaturated- 30,889 g

Polyunsaturated- 12,070 g

Carbohydrates- 21.69 g

Starch- 0.74 g

Sugars- 3.89 g

Dietary fiber – 12.2 g

Protein- 21.22 g

Water – 4.70 g


Equiv. Vitamin A

Choline- 52.1 mg

Vitamin E- 26.2 mg

Niacin (B3) – 3,385 mg

Riboflavin (B2) – 1,014 mg

Pantothenic acid (B5) – 0.469 mg

Thiamine (B1) – 0.211 mg

Vitamin B6- 0.143 mg

Folate (B9) – 50 μg

Beta carotene- 1 μg

Lutein zeaxanthin – 1 μg

Vitamin A- 1 IU


Potassium- 705 mg

Phosphorus- 484 mg

Magnesium- 268 mg

Calcium- 264 mg

Iron- 3.72 mg

Zinc- 3.08 mg

Manganese- 2,285 mg

Sodium- 1 mg

Source: USDA Nutrient Database No. 28

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