April 12, 2021 by D.Fathia
Updated May 9, 2021
11 Nutritional value of nuts : almond nutrition facts 100g
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Nuts, the tiny seeds, and kernels that we love cracking now and then are not just good for their crunchy texture. They hold in their tiny shapes loads of nutrients, probably that’s why they are very expensive.
Nuts are not just snacks to beat hunger or food to eat while you are trying to have a peaceful night crashing on your couch and watching TV. They are not luxury food or complementary products.
Ancient civilizations discovered the nutritional value of nuts and revered them. Some kingdoms even forbid the consumption of nuts by the public so that they only remain a treasure for the royal entourage.
This article will examine some of the nutritional benefits of two of the most valued and celebrated nuts: almonds and walnuts.
Nutritional value of almonds
Several records reveal that Hippocrates, the Greek physician, had used almonds to treat various illnesses. Indeed, the nutritional value of almonds has been noticed since early times. Civilizations, from the Greeks, Romans, to the Chinese, and Egyptians have acknowledged the importance and positive effects of these drupes on the human body.
It was used to treat coughs, intestinal blockage, and pain. The legend has it that bitter almonds might even counteract the effects of drunkenness. It has been recited that a heavy drinking man used to eat a few bitter almonds to wear off the effects of his crazy nights.
The almond found in Tutankhamun’s tomb during archeological excavations is just another evidence of the importance of this drupe.
How many calories in almonds?
Whether health nuts or normal people, everyone is crazy about calories these days. Almonds are widely and excessively consumed by all people. They make a great addition to several recipes and are actually part and parcel of most culinary traditions across the globe. And hence it is important that you wonder about how many calories in a cup of almonds.
The United States Department of Agriculture’s records reveals that 100 grams of almonds, that is to say, a small cup, contains 579 calories. Almonds are dense in a calorie, that’s true, but they are also the powerhouse of multiple nutrients.
You might drift away following the answer of how many calories in almonds and might forget the nutritional value of these crunchy drupes. So, here is a quick reminder of what you need to keep in mind.
Almond nutrition facts 100g
According to the United States Department of Agriculture, the following are almonds nutrition facts 100g :
- 1) Protein: 21.15 g
- 2) Fat: 49.93 g
- 3) Carbohydrates: 21.55 g
- 4) Fiber: 12.50 g
- 5) Sugar: 4.35 g
- 6) Calcium: 269 mg
- 7) Iron: 3.71 mg
- 8) Magnesium: 270 mg
- 9) Phosphorous: 481 mg
- 10) Potassium: 733 mg
- 11) Vitamin E: 25.63 mg
You might fear the high number of calories, but the nutritional content of almonds overpowers the former. The high amounts of protein, minerals, and vitamins are essential for good health.
Almonds provide the necessary protein for vegetarian people. Almond milk is also an excellent substitute for animal milk for vegans and even those intolerant to lactose. Almond flour is usually used by people trying to avoid gluten.
The amounts of vitamins, calcium, and iron provided by this nut are incredible and highly valuable. Besides, they have a low glycemic index and hence are recommended for people with type 2 diabetes.
The bottom line, almonds are an excellent choice to pick at all times. You just need to pay attention to the amount you consume. A handful is usually enough per day; it should provide most of the recommended daily nutritional value.
Walnut nutritional value
The earliest traces of walnuts have been found in Persia and the Himalayas. Another archeological excavation unearthed traces of walnuts in Switzerland, which suggests that this particular nut has been dispersed across the globe. Americans, too, had their own version of this tree, the eastern black walnut.
From the Hanging Gardens of Babylon to the castles of the Greeks, walnuts were cultivated and appreciated for both their taste and usefulness. The ruins of Pompeii witness the importance and huge consumption of these nuts by most people and especially the rich.
Royal walnuts, in ancient Persia, were exclusive to royalty and that’s where they got their name from. Luckily, walnuts are now available for all people; they spread like fire in the woods.
The United States Department of Agriculture reveals the following walnut nutrition facts 100g:
- Protein: 15.23 g
- Fat: 65.21 g
- Carbohydrate: 13.71 g
- Fiber: 6.7 g
- Sugar: 2.61 g
- Calcium: 98 mg
- Iron: 2.91 mg
- Magnesium: 158 mg
- Phosphorous: 346 mg
- Potassium: 441 mg
Walnuts contain the highest amounts of phenolic acids and flavonoids. Rich in antioxidants, walnuts might prevent oxidative damage and lower bad cholesterol levels.
They also provide significant amounts of omega 3 fat, an essential fat. A daily intake of this fat might prevent death related to heart diseases by 10 percent, according to one study.
Most importantly, walnuts are good for the brain. Animal tests and tube studies have revealed that nutrients found in these nuts can reduce oxidative damage and inflammation in the brain. Observational studied on adults have also confirmed the finding with emphasis on improved memory, mental flexibility, and processing speed.
These are some of the most crucial nutritional values of nuts such as almonds and walnuts. To find out more keep following this blog.
10 almonds nutrition facts 100g
Almonds are one of the foods with high nutritional value because they contain fiber, proteins, beneficial fats, vitamin E, calcium, in addition to each of the antioxidants, vitamin B2 and B3 and magnesium. The presence of these useful and important nutrients inside one handful of almonds provides the body with a good percentage of its daily need for each of these elements. The allowed daily amount of almonds is approximately a handful, or the equivalent of 30 almonds.
Almonds are known as one of the popular nuts that people eat in abundance and in a variety of ways. Almonds are commonly known as nuts, but almonds are scientifically one of the types of seeds, because they form the seed surrounded by a green fruit that dries and hardens and surrounds the inner shell, which is the almond. Almonds grow on flowering trees that grow in warm and dry climates. The original home of almonds is Western Asia and Southern Europe.
Almonds and weight
It is often associated with the mind that eating nuts causes weight gain, but this is not entirely true. A study was conducted by the Department of Food at Suk Myung University for Women in South Korea to study the effect of eating almonds on a daily basis on weight and the amount of fat in the body. The study revealed first, that there is no relationship between eating almonds on a daily basis and weight gain, whether in people with a high level of fat in the body or in healthy people. After following them for up to 6 months, their weight did not increase as a result of eating almonds. On the contrary, the waist circumference of those who had the crisis decreased by eating approximately 56 grams of almonds per day, by 14%.
This is explained by the fact that eating almonds reduces a person's consumption of unhealthy fats, sugars and other starches, and gives a feeling of satiety, which reduces the intake of unhealthy foods.
It also appeared that there is a relationship between the time that almonds are eaten during the day and the change that it causes in the body. Eating almonds before meals, that is, before eating breakfast and before lunch, is associated with a decrease in body fat mass. It also affects the distribution of these fats, as it helps burn the fat accumulated around the internal organs without affecting the weight actually and directly. Eating almonds in the form of snacks between the main meals affects the levels of fat and cholesterol in the body.
Almonds and cholesterol
Almonds have a very effective and clear effect on the level of cholesterol in the body. In the body, there are 3 main measures of lipids, which are the level of bad cholesterol (LDL cholesterol), the level of good cholesterol (HDL cholesterol), and total cholesterol. Eating almonds on a daily basis in the amount of 56 grams distributed in the form of snacks during the day between the main meals leads to a reduction in both harmful cholesterol and the level of total cholesterol. It also maintains the level of beneficial and heart-protective cholesterol within the normal level, and if it is low, it raises it.
This effect of almonds on the level of fat in the body is very important, as high fat is linked to many diseases, the most important of which are cardiovascular disease, clots, and blockage of the arteries. Therefore, almonds are considered heart-protective foods. It is recommended to use it alongside drug therapy to improve the level of fats in the body and raise the levels of fats that are beneficial for heart health.
Almonds and diabetes
A very large proportion of the world's population suffers from diabetes, and daily life plays a major role in controlling the level of sugar in the body and treating diabetes. Therefore, it is important for all diabetics to pay attention to the quality and quantity of food the patient eats, such as staying away from sugars and reducing fats, and sticking to an appropriate diet to maintain the blood sugar level within the normal level. This is because high sugar damages the blood vessel walls in the body and causes damage to the eyes, kidneys, and extremities. And in a study published by the Diabetes Foundation (India) for the year 2017, in which almonds were included in the balanced diet of type 2 diabetes patients for a period of 24 weeks. The study found that almonds contribute to controlling the level of sugar in the body, and reducing other risk factors in diabetic patients, such as lowering cholesterol and protecting the heart.
A study published by Suk Myung University for Women in Korea in 2017 also showed that eating 28 grams of almonds before eating meals that contain a percentage of starch by diabetic patients, reduces the blood sugar level after meals by 30%. This may be due to the fact that almonds give a feeling of satiety and reduce the amount a person eats from other foods. Almonds also affect the absorption of food from the digestive system, and affect the level of metabolism in the body.
Almonds for the colon
Eating almonds significantly increases the levels of beneficial intestinal bacteria. There are many studies that study the association of almonds with this effect, whether they are roasted, raw, soaked, or ground. Some studies have indicated that ground almonds are associated with the highest increase in the concentration of beneficial microbial fermentation, which results in the production of one of the most important fatty acids for digestive health, butyric acid. Butyric acid is linked to reduced inflammation in the gut, and improved gut function as a barrier to filtering gut contents from microbes and germs and preventing their entry into the body. In addition to the importance of maintaining the health of cells in the intestine from a cancerous tumor.
Almond benefits for men
About 2% of men under the age of 40 suffer from erectile dysfunction and impotence. This percentage reaches 52% of men between the ages of 40-70 years, and more than 85% of men after the age of 80. Thus, the problem of erection is a very common problem that is affected by many factors, including chronic stress, smoking, obesity, pressure and diabetes, heart disease and many other reasons.
Among these influencing factors is the diet that can lead to the accumulation of fat and high diabetes, and it can be a healthy system, so the body is built in a healthy and sound way, as the erection process requires a healthy flow of blood to the genitals, and any problem that affects this is reflected in the ability to have an erection. Among the healthy habits that affect the improvement of erection problems and increase sexual desire in men is the addition of approximately 60 grams of raw or raw nuts to the daily diet. This is what was shown by a study conducted in the Department of Human Nutrition at the University of Rovira i Virgili in Spain for the year.
Sweet almond and bitter almond oil for pregnant women
Almond oil has moisturizing and healing properties for the skin. It is used to improve the texture of the skin in addition to improving the color of the skin. In a 2012 study conducted by the Department of Women’s Health Nursing in Turkey, it was found that a quarter-hour massage from the beginning of pregnancy using bitter almond oil reduces preexisting stretch marks, and prevents the appearance of more stretch lines, or what is known as striate of pregnancy. It is important for a pregnant woman to take care of the areas that are prone to stretching during pregnancy, from the first weeks of pregnancy, to help the skin gain elasticity and be sufficiently hydrated.
Almond benefits for children
Almonds contain many nutrients that are important for the growth of children and provide them with their need for these elements. Almonds are rich in phosphorous, which is important for bone health, and rich in antioxidants that help protect all body cells from damage. It also contains useful essential fats, in addition to being rich in fiber and protein; all of these elements when consumed between meals in different ways, they give a sense of satiety for the child, and in return, he consumes less useful foods such as sweets, soft drinks, fried potato chips, and others.
Almonds can be presented to the child in different ways, such as putting them in desserts, or during breakfast with oats and milk, or mixed with honey. But it is important to ensure that the child does not have an allergy to almonds.
Almond oil benefits for skin
In addition to the many benefits of almonds for pregnant skin, almond oil was used in ancient Chinese, Greek and Persian medical schools to treat dry skin diseases such as psoriasis and eczema. It was also found that almond oil has the ability to reduce the enlarged scars that remain after surgical operations.
The use of sweet almond oil in moisturizing creams has also been linked and found to have a much greater effect than the cream base in moisturizing and relieving itching associated with dry skin, in addition to preventing the formation of stretch marks and stopping their progression.
Almond oil has therapeutic benefits that repair damage to the skin as a result of exposure to the sun's ultraviolet rays. It also works to delay the aging of the skin that occurs due to the sun's rays, so it can be used as a treatment for skin tissues, a sunscreen and a rejuvenator for skin cells.
Almonds and memory
Almonds contain nutrients important for the health of body cells in general, such as proteins that build cells, vitamin E that protects cells from damage, in addition to folic acid, which is important for nerve health. Memory impairment is caused by an increase in scopolamine, which increases memory loss and decreases the activity of chorine, which acts as a neurotransmitter between nerve cells.
Almonds improve memory by lowering the concentration of scopolamine and boosting the neurotransmitter chorine. This effect of almonds was studied within a study conducted by the Neurochemistry and Biochemistry Research Unit on mice, University of Karachi in Pakistan, published in 2015. Thus, almonds are considered a promising nutritional supplement that improves memory problems and protects the brain from age-related memory impairment and neurodegenerative diseases. But of course this needs more studies on humans.
Almond benefits for hair
Sweet almond oil was used for skin and hair care in the Chinese, Greek and Persian civilizations, due to its moisturizing and healing properties at the same time. Almond oil is rich in protein and antioxidants, in addition to vitamin E, which is an important antioxidant that promotes hair growth and protects it from damage and damage to the hair.
The use of a small amount of sweet almond oil helps to speed up the hair and give it smoothness and a shiny appearance, and it can be mixed with other oils such as coconut oil, argon oil and used before showering to restore vitality and moisture to the hair. The proteins in coconut oil compensate for the damage done to the hair, and almond and argon oil moisturizes and strengthens the hair.
It is advised not to apply any type of oil before using hot hair styling tools, because the oil will damage the hair as a result of its high temperature.