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Nuts for health ! -
Nuts for health !
The Almond (Prunus dulcis )
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The fruit of the almond is not a true nut, but a drupe, consisting of an outer hull and a hard shell with the seed ("nut") inside. Shelling almonds refers to removing the shell to reveal the seed. Almonds are commonly sold shelled (i.e., after the shells are removed), or unshelled (i.e., with the shells still attached). Blanched almonds are shelled almonds that have been treated with hot water to soften the seedcoat, which is then removed to reveal the white embryo |
Nutritional facts and benifits of Almonds
| It’s a proven fact now that almonds are one of the most nutritious of all nuts. As more and more consumers become dedicated to healthy life-styles, experts have found that adding natural foods, such as almonds, to your diet may be the prescription for physical wellness in the 21st century. |
| Almonds are low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer. |
| BENEFITS- A School of Public Health study showed those who consumed nuts five times a week had a healthy heart |
| A regular intake of Almonds in your dite reduces LDL which in turn reduces the risk of heart disease. |
| Almonds are a great source of the folic acid needed during pregnancy |
| Both sweet and bitter almonds are available. Usually, sweet almonds are edible and bitter |
| almonds are used to make almond oil, which is used to add flavor to food. Almonds are |
| usually eaten raw, but people also add them as ingredients in salads. Almond milk is a delicious drink. |
Almond, Nut, Raw
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 2,418 kJ (578 kcal) |
| Carbohydrates | 20 g |
| Sugars | 5 g |
| Dietary fibre | 12 g |
| Fat | 51 g |
| saturated | 4 g |
| monounsaturated | 32 g |
| polyunsaturated | 12 g |
| Protein | 22 g |
| Thiamine (vit. B1) | 0.24 mg (21%) |
| Riboflavin (vit. B2) | 0.8 mg (67%) |
| Niacin (vit. B3) | 4 mg (27%) |
| Pantothenic acid (B5) | 0.3 mg (6%) |
| Vitamin B6 | 0.13 mg (10%) |
| Folate (vit. B9) | 29 μg (7%) |
| Vitamin C | 0.0 mg (0%) |
| Vitamin E | 26.22 mg (175%) |
| Calcium | 248 mg (25%) |
| Iron | 4 mg (31%) |
| Magnesium | 275 mg (77%) |
| Phosphorus | 474 mg (68%) |
| Potassium | 728 mg (15%) |
| Zinc | 3 mg (32%) |
