Nutrition of almonds
30 grams of almonds contain the following nutrients:
- Calories: 164
- Protein: 6 grams (g)
- Fiber: 3.54 g
- Calcium: 76.3 milligrams (mg)
- Magnesium: 76.5 mg
- Vitamin E: 7.26 mg
- Iron: 105 mg
- Potassium: 208 mg
- Zinc: 0.885 mg
- Copper: 0.292 mg
- Manganese: 0.618 mg
- Choline: 14.8 mg
- Selenium: 1.16 micrograms (mcg)
- Folic acid: 12.5 mcg
Benefits of almonds
Almonds offer many health benefits, including lowering cholesterol, reducing the risk of cancer, and supporting heart, skin, and bone health.
Regulate blood sugar
Almonds are low in carbohydrates and high in protein, making them a good choice for people with diabetes. The high magnesium content in almonds can help regulate blood sugar levels. Young people may have a lower risk of diabetes if they consume 56 grams of almonds per day for 12 weeks.
Cholesterol
The monounsaturated fatty acids in almonds may help control your cholesterol levels. One review found that eating almonds can help you maintain high-density lipoprotein (HDL) cholesterol levels and reduce low-density lipoprotein (LDL) cholesterol levels.
Heart disease
Almonds may help lower blood pressure and bad cholesterol levels, and may also improve vascular function (the vessels that carry blood and lymph fluid), which is linked to a reduced risk of heart disease.
Weight management
Consuming almonds can help you control your weight. They have been shown to reduce body mass index (BMI) and waist circumference.
Bone health
Almonds are high in calcium, which supports bone and tooth health. A lack of calcium can lead to osteoporosis (decreased bone mass and bone mineral density). Almonds are a good choice for people who want to increase their calcium intake but cannot tolerate high-calcium dairy products.
Skin health
Your skin may improve if you eat almonds. They contain nutrients, such as antioxidants, fatty acids, and vitamin E, which have long been thought to improve skin.
