The Mighty Almond - Health Benefits and Nutritional Content

Almonds May Be Small But They Are Big In Nutrition

Apr 29, 2009

Almonds are a kind of nut that has not only good healthy fats, but also other nutrients such as magnesium, copper, potassium, Vitamin B2, manganese, and protein.

The almond is an oval off white nut with a brown skin covering and has been around since the Old Testament Bible days. It is rich in nutrients such as manganese, Vitamin B2, Vitamin E, magnesium, copper and potassium. It is also a very good source of protein.

Almond's Fat And Protein Content

Although we are cautioned about ingesting unhealthy fats, the monounsaturated fat in almonds is a healthy fat. It may be helpful in reducing the body's cholesterol and LDL levels and thus offering protection against heart disease.

The protein content in almonds is comparable to the average egg. The protein is essential for muscle protection, which includes the heart.

Trace Minerals In Almonds

Manganese and copper are two very important trace minerals that help to keep up energy production. They are essential for nerve health and they aid in the regular cellular processes in the body.

Other Important Nutrients In Almonds

The antioxidant action of Vitamin E helps in oxidative processes, ridding the body of free radicals. The B2 (riboflavin) is essential for our metabolism and normal vision and skin health. Potassium is an electrolyte that aids in nerve health and contraction of the muscles, including the heart which is needed to maintain blood pressure at normal levels. Magnesium is also necessary to keep the heart pumping, for bone mineralization, normal muscular contraction and transmission of nerve impulses. The most abundant nutrients in almonds are manganese and Vitamin E. Studies have shown that almonds have an ability to prevent the rise in blood sugar after eating.

Other Health Benefits Of Almonds

Researchers at the University of Toronto, Canada have found that eating a modest portion of almonds daily instead of a whole wheat muffin can significantly reduce LDL in the blood and raise HDL in the blood. Almonds got better reviews than the muffins.

Almonds are showing promise in studies of aiding in weight loss. A study published in the International Journal of Obesity and Related Metabolic Disorders showed those who ate a low calorie diet with almonds had a 62 % greater weight reduction, 50 % greater waist reduction than those who ate a low calorie high carbohydrate diet. A one-ounce serving has about 160 calories. People who eat almonds at least once weekly reportedly have a lower incidence of gallstones.

How To Enjoy Almonds

Sweet almonds can be eaten by themselves or can be added to salads, yogurt, fruit or cooked vegetable dishes. Almond butter can also be spread on toast for a quick breakfast.

The copyright of the article The Mighty Almond - Health Benefits and Nutritional Content in Heart Healthy Cooking is owned by Sandra Gardner. Permission to republish The Mighty Almond - Health Benefits and Nutritional Content in print or online must be granted by the author in writing.