NUTS, BUTTERS & SEEDS
Almonds are thought of as nuts, but they are actually seeds from the fruit produced on the almond tree. Almond trees are related to peach, apricot and cherry trees that produce stone fruit, which are fruit with hard pits. The seed of the almond fruit is what we refer to as almond nuts.
Whether you think of them as nuts or seeds, almonds are very nutritious and have many benefits.
Health Benefits of Almonds
Almonds are a great source of minerals and vitamins that are essential for overall good health.
A single one ounce serving—about 23 almonds—contains roughly:
• 162 calories
• 14 grams of heart-healthy unsaturated fat
• 6 grams of protein
• 131 percent of the daily recommended intake of vitamin E
• 60 percent of the daily recommended intake of riboflavin
• 17 percent of the daily recommended intake of niacin
• 14 percent of the daily recommended intake of thiamine
• 12 percent of the daily recommended intake of folate
Almonds are also chock-full of some important minerals, including 114 percent of the manganese you need daily along with 50 percent of copper, 26 percent of calcium, and 67 percent of magnesium.
They are also an excellent source of protein and dietary fiber. In 100 grams of almonds you get 49 percent of your daily dietary fiber and 42 percent of protein.
Recommended Daily Allowance
You should have some nuts or seeds daily as part of a healthy diet. The recommended allowance for nuts and seeds is 1.5 ounces or 3 tablespoons per day.
Nuts of all types of high fat foods, so they should be eaten in moderation.
Natural Food Sources
Almonds are produced naturally as the pits or seed of fruit from the almond tree.
Why Consume Almonds?
Along with being tasty and supplying many of the vitamins and minerals you need each day, almonds also have some medicinal value.
Eating almonds can help reduce your risk of stroke and heart disease. They contain monounsaturated fats, which are known to help lower bad cholesterol and increase good cholesterol levels. Almonds also:
• Help maintain brain health
• Reduce your risk of Alzheimer's disease
• Prevent osteoporosis
• Regulate blood pressure
• Protect against diabetes
• Strengthen the immune system
• Maintain healthy skin and complexion
• Prevent colon cancer
• Help with weight loss
• Prevent constipation
• Boost energy
Almonds contain folic acid, which is essential for pregnant women. It can help reduce the risk of birth defects in unborn babies.
Almonds are gluten free, so they are a good food for those with celiac disease. Almond ground into flour is a good alternative to wheat for celiac patients.
Best Ways to Consume Almonds
The best way to get all the nutrition and health benefits that almonds offer is eat them daily. You can eat them roasted or raw. Raw almonds provide the most nutritional benefit.
Almonds are also available flaked, sliced and slivered, making it easy to add them to your baking and other dishes. You can also choose to drink almond milk or use almond flour, oil or butter.
The foods and supplements you put into your body make a big difference in your overall health. Use Filtur as your guide to learning more about healthy foods and supplements to maintain your overall health.