What is the nutritional value of almonds?

Answer 1

Health Benefits

Lower LDL-Cholesterol and Reduce Your Risk of Heart Disease

A high-fat food that's good for your health? That's not an oxymoron, its almonds. Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. Five large human epidemiological studies, including the Nurses Health Study, the Iowa Health Study, the Adventist Health Study and the Physicians Health Study, all found that nut consumption is linked to a lower risk for heart disease. Researchers who studied data from the Nurses Health Study estimated that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk. Researchers calculated even more impressive risk reduction--45%--when fat from nuts was substituted for saturated fats (found primarily found in meat and dairy products).

A study published in the October 2004 issue of the British Journal of Nutrition indicates that when foods independently known to lower cholesterol, such as almonds, are combined in a healthy way of eating, the beneficial effects are additive. In this study of 12 patients with elevated LDL cholesterol levels, a diet containing almonds and other nuts, plant sterols (also found in nuts), soy protein, and soluble fiber (in high amounts in beans, oats, pears) reduced blood levels of all LDL fractions including small dense LDL (the type that most increases risk for cardiovascular disease) with near maximal reductions seen after only 2 weeks.(January 14, 2005)

In addition to their cholesterol-lowering effects, almonds' ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated fats. (LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease). When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol can be reduced from 8 to 12%.

In addition to healthy fats and vitamin E, a quarter-cup of almonds contains almost 98 mg of magnesium (that's 24.4% of the daily value for this important mineral), plus 258 mg of potassium.

Magnesium is Nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Almonds promote your cardiovascular health by providing 298 mg of potassium and only 0.4 mg of sodium, making almonds an especially good choice to in protecting against high blood pressure and atherosclerosis.



Whole Almonds (with Skins) Provide Most Heart Healthy Benefits

New research on almonds adds to the growing evidence that eating whole foods is the best way to promote optimal health.

The flavonoids found in almond skins team up with the vitamin E found in their meat to more than double the antioxidant punch either delivers when administered separately, shows a study published in the June 2005 issue of the Journal of Nutrition.

Twenty potent antioxidant flavonoids were identified in almond skins in this study, some of which are well known as major contributors to the health benefits derived from other foods, such as the catechins found in green tea, and naringenin, which is found in grapefruit.

"We have identified a unique combination of flavonoids in almonds," said Jeffrey Blumberg, Ph.D., senior scientist and director of the Antioxidants Research Laboratory at Tufts University. "Further blood tests demonstrated that eating almonds with their skins significantly increases both flavonoids and vitamin E in the body. This could have significant health implications, especially as people age."

Blumberg's team tested the effects of almond skin's flavonoids alone and then in combination with the vitamin E found in almond meat on blood samples containing LDL cholesterol. While almond skin flavonoids alone enhanced LDL's resistance to oxidation by 18%, when almond meat's vitamin E was added, LDL's resistance to oxidation was extended by 52.5%!

"The synergy between the flavonoids and vitamin E in almonds demonstrates how the nutrients in whole foods such as almonds can impact health," says Dr. Blumberg.

Two other studies have recently confirmed the heart-healthy benefits offered by whole almonds:

A study published in the February 2005 issue of the American Journal of Clinical Nutrition, which found that, as part of a diet rich in heart healthy foods such as soy, viscous fiber and plant sterols, almonds can reduce cholesterol levels as much as first generation statin drugs.

And a second study by the same research team, published in the May 2005 issue of the European Journal of Clinical Nutrition, and found that, as part of the same heart healthy eating plan, almonds can reduce C-reactive protein, a marker of artery-damaging inflammation, as much as statin drugs. Need more reasons to make almonds a staple in your healthy way of eating? Ounce for ounce, almonds are the one of the most nutritionally dense nuts. As well as providing an array of powerful flavonoids, almonds are among the richest sources of vitamin E in the diet. A one-ounce, 164-calorie serving of almonds, about a handful, is also an excellent source of magnesium, a good source of protein and fiber, and delivers heart-healthy monounsaturated fat, potassium, calcium, phosphorous, and iron as well.

Almond's Healthy Fats May Help You Lose Weight
A study published in the November 2003 issue of the International Journal of Obesity and Related Metabolic Disorders that included 65 overweight and obese adults suggests that an almond-enriched low calorie diet (which is high in monounsaturated fats), can help overweight individuals shed pounds more effectively than a low calorie diet high in complex carbohydrates. Those on the almond-enriched low calorie diet consumed 39% of their calories in the form of fat, 25% of which was monounsaturated fat. In contrast, those on the low calorie diet high in complex carbohydrates consumed only 18% of their calories as fat, of which 5% was monounsaturated fat, while 53% of their calories were derived from carbohydrate. Both diets supplied the same number of calories and equivalent amounts of protein. After 6 months, those on the almond-enriched diet had greater reductions in weight (-18 vs. -11%), their waistlines (-14 vs. -9%), body fat (-30 vs. -20%), total body water (-8 vs. -1%), and systolic blood pressure (-11 vs. 0%). Those eating almonds experienced a 62% greater reduction in their weight/BMI (body mass index), 50% greater reduction in waist circumference, and 56% greater reduction in body fat compared to those on the low calorie high carbohydrate diet! Among those subjects who had type 1 diabetes, diabetes medication reductions were sustained or further reduced in 96% of those on the almond-enriched diet versus in 50% of those on the complex carbohydrate diet. (January 2, 2004)



Daily Consumption of Almonds May Help You Eat a Healthier Diet

If you've been reluctant to add almonds to your diet because of their high calorie count, a study published in the September 2004 issue of the British Journal of Nutrition may help convince you to give these delicious, nutrient-dense nuts a try.

In this study, the normal eating patterns of 43 men and 38 women were followed for 6 months. Then they were told to eat approximately 2 ounces or .25 cup of almonds daily but were given no other instructions about changing their diet, and followed for an additional 6 months. By the end of the study, a number of very beneficial changes were seen to naturally occur.

While eating almonds, study participants' intake of health-promoting monounsaturated fatty acids, polyunsaturated fatty acids, fiber, vegetable protein, vitamin E, copper and magnesium significantly increased by 42, 24, 12, 19, 66, 15, and 23%, respectively.

At the same time, their intake of trans fatty acids, animal protein, sodium, cholesterol and sugars significantly decreased by 14, 9, 21, 17 and 13%, respectively. Both sets of changes in nutrient intake closely match the dietary recommendations known to prevent cardiovascular and other chronic diseases.(January 14, 2005)

Manganese, Copper & Riboflavin--More Help with Energy Production

Almonds are a very good source of manganese and a good source of copper, two trace minerals that are essential cofactors of a key oxidative enzyme called superoxide dismutase. Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells), thus keeping our energy flowing. Fortunately, Mother Nature supplies both mineral cofactors in almonds. Just one-quarter cup of almonds supplies 45.0% of the daily value for manganese, and 19.5% of the daily value for copper. Riboflavin (vitamin B2) also plays at least two important roles in the body's energy production. When active in energy production pathways, riboflavin takes the form of flavin adenine dinucleotide (FAD) or flavin mononucleotide (FMN). In these forms, riboflavin attaches to protein enzymes called flavoproteins that allow oxygen-based energy production to occur.

Flavoproteins are found throughout the body, particularly in locations where oxygen-based energy production is constantly needed, such as the heart and other muscles. Riboflavin's other role in energy production is protective.

The oxygen-containing molecules the body uses to produce energy can be highly reactive and can inadvertently cause damage to the mitochondria and even the cells themselves. In the mitochondria, such damage is largely prevented by a small, protein-like molecule called glutathione. Like many "antioxidant" molecules, glutathione must be constantly recycled, and it is vitamin B2 that allows this recycling to take place. (Technically, vitamin B2 is a cofactor for the enzyme glutathione reductase that reduces the oxidized form of glutathione back to its reduced version.) That same one-quarter cup of almonds will supply your cells with 17.1% of the daily value for riboflavin.

Promote Colon Health

In an animal study of the effect of almonds on colon cancer, animals were exposed to a colon-cancer causing agent and fed either almond meal, almond oil, whole almonds or a control diet containing no almonds. The animals given whole almonds showed fewer signs of colon cancer, including fewer rapidly dividing cells. One reason may be almonds high fiber content: just a quarter-cup of almonds contains 4 grams of fiber, that's 16.8% of the daily value for fiber.


Help Prevent Gallstones

Twenty years of dietary data collected on 80,718 women from the Nurses' Health Study shows that women who eat least 1 ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones. Since 1 ounce is only 28.6 nuts or about 2 tablespoons of nut butter, preventing gallbladder disease may be as easy as packing one peanut butter and jelly sandwich (be sure to use whole wheat bread for its fiber, vitamins and minerals) for lunch each week, having a handful of almonds as an afternoon pick me up, or tossing some walnuts on your oatmeal or salad. (June 30, 2004)

A Protein Powerhouse

Almonds are concentrated in protein. A quarter-cup contains 7.55 grams--15.1% of the daily value for protein and more protein than is provided by the typical egg, which contains 5.54 grams.

Answer 2

Almond milk is the best out of all. Soy milk is tasty but it has lots of estrogen in it (from soy) so it makes men have boobs and if sometimes makes their male organs stop growing and for girls it makes them have more facial hair and their voices deeper. Almond Breeze Original with 60 calories per cup is what I drink. I get it from Trader Joes but they are now starting to sell them in refrigerated cartons at other main stores like Ralphs and Vons and Fresh and Easy and even some Targets. Get the original version. The unsweetened one basically is tasteless and gross.

Answer 3

1 cup whole almonds
protein 30.40 g
carbs 28.23g
sugar 6.86g
iron 6.15mg
fatty acids
mono 45.98g
fatty acids
poly 17.46
cholesterol 0
that is it a nice break down
hope this helps you

Answer 4

Almonds slivered 1cup-fat grams(70), food energy-calories(795), carbohydrates grams(28), protein grams (27), cholesterol milligrams (0), weight grams(135), saturated fat grams(6.7)

Almonds whole 1oz-fat grams(15), food energy-calories(165), carbohydrates grams(6), protein grams (6), cholesterol milligrams (0), weight grams(28.35), saturated fat grams(1.4)

Answer 5

All I know is lots of iron, protien and some vitamin C. I'm a vegetarian so it pays to know these things...

Answer 6

I think they have good cholesterol ,and also Edgar cayce said to eat three a day to prevent CANCER

Answer 7

Nuts have protein and oil in them.

Answer 8

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goto the below link for ur answer

http://www.nutsforalmonds.com/nutrition.htm

Answer 9

Nutrition of Almonds



Consumers have new reasons to enjoy almonds as researchers have recently announced that nuts not only taste good, but they're also good for you.

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. See this!



Cancer Prevention - 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.



Phytochemical Powerhouse - Leading nutrition scientists presented their research findings in a symposium entitled "Nuts in a Healthful Diet", as a part of the 1998 Experimental Biology annual meeting. Dr. Gary Beecher, of the USDA-ARS, has analyzed the phytochemical content of almonds and states, "I have never seen this diversity of phytochemicals in a single food source."



Reduce Heart Attack Risk - A Loma Linda School of Public Health study showed those who consumed nuts five times a week had a 50% reduction in risk of heart attack.



Lower Cholesterol - In one clinical study, Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc., showed that almonds added to the diet had a favorable effect on blood cholesterol levels and that none of the study groups experienced weight gain in the study.



Some nuts contain rhizveritrol, the anti-inflammatory agent found in red wines and thought to be responsible for the "French paradox". Many scientists have pointed to the French consumption of red wine as one factor in the lower rate of heart disease despite their diets rich in cream sauces and buttery pastries. The fat in nuts is unsaturated, or the "good" fat and there is no cholesterol in these fats.



If you think almonds are just for satisfying your mid-afternoon munchies, you're in for a surprise! These tasty tidbits pack a nutritional punch, combining tons of essential nutrients in one very delicious package.



One teeny ounce of almonds contains 12 percent of your daily allowance of protein. And absolutely no cholesterol, of course. You'll also get 35 percent of your daily allowance of vitamin E, that valuable antioxidant with so many cancer-fighting qualities. And most of the fat in almonds is monounsaturated, also known as the "good" fat.

This little nut is also loaded with minerals like magnesium, phosphorus and zinc, as well as lots of healthy fiber. And don't forget calcium and folic acid - they're in there too!

When you get right down to the details, it's no wonder so may people go nuts for almonds!



20-25 almonds (approximately one ounce) contain as much calcium as 1/4 cup of milk, a valuable tool in preventing osteoporosis.



Almonds are the best whole food source of vitamin E, in the form of alpha-tocopherol, which may help prevent cancer.



If you're pregnant, or thinking about it, almonds are a great source of the folic acid you need!



Almonds contain more magnesium than oatmeal or even spinach. Are you listening, Popeye?



Build strong bones and teeth with the phosphorus in almonds.



Want to see it all? We've got a complete list of all the nutrients in almonds. Go Here!



The facts are in, and they're fabulous! This impressive list shows you exactly how many great nutrients almonds have to offer. Your daily three ounces of almonds have the important vitamins and minerals you need to improve your diet and fight disease. Including 105 percent of your recommended daily allowance of vitamin E. And don't forget, they taste great, too!




Nutrient Values of Almonds:

Single Serving (1 ounce)


Food Component

% Daily Value
% Daily Value in 3 oz.

Macronutrients




Calories
170.0



Protein
6.0 g
12%
36%

Carbohydrate
6.0 g
2%
6%

Fat
15.0 g
23%
66%

Alcohol
0.000 g








Fats




Cholesterol
0.000 mg
0%


Saturated Fat
1.5 g
8%
24%

Mono Fat
10.0 g



Poly Fat
3.0 g








Carbohydrates




Dietary Fiber
3.0 g
12%
36%

Soluble Fiber
0.057 g



Insoluble Fiber
2.436 g



Sugar
2.0 g








Vitamins




Vitamin A
0.0 IU
0%


Vitamin E
10.0 IU
35%
105%

Thiamin
0.06 mg
4%
12%

Riboflavin
0.22 mg
4%
12%

Niacin
0.95 mg
4%
12%

Vitamin B6
0.03 mg
2%
6%

Folate
17.0 mcg
4%
12%

Vitamin B12
0.000 mcg
0%


Pantothenic Acid
0.0 mg
0%


Biotin
6.0 mcg
2%
6%

Vitamin C
0.0 mg
0%


Vitamin D
0.0 IU
0%







Minerals




Sodium
0.0 mg
0%


Potassium
207.0 mg
6%
18%

Iron
1.0 mg
6%
12%

Calcium
75.0 mg
8%
24%

Magnesium
84.0 mg
20%
60%

Phosphorous
147.0 mg
14%
42%

Zinc
1.0 mg
6%
18%

Copper
0.27 mg
14%
42%




It may look like a humble nut, but almonds are an effective weapon in the battle against heart disease. In fact, you may decrease your risk by as much as 50 percent just by eating almonds five times a week!

A recent study showed that including almonds in a diet that’s already low in saturated fat and cholesterol helps knock your cholesterol down even more. And that lowers your risk for heart disease.

You’ve already heard that a low-fat diet and regular exercise are key to living a long and healthy life. Problem is, many people took that low-fat message to mean no-fat. And while too much fat certainly isn’t good for you, all fats are not created equal. Some are actually good for you. The American Heart Association has recently eased up on its recommendation that no more than 30 percent of our calories come from fat. They now say additional fat is okay, as long as it’s unsaturated – like the good fat found in almonds!

Other Almond Attributes


Almonds are rich in the vitamins and minerals that help build a healthy heart, especially vitamin E. And these little nutrient nuggets are cholesterol free. Since cholesterol is a major risk factor for heart disease, adding almonds to your diet is a great way to keep that risk under control.

For many women, the first sign of heart disease is a heart attack. But a diet low in saturated fat and cholesterol, and rich in the monounsaturated fat found in almonds can help reduce your risk for heart disease. And that means the only surprise is how easy it is!



Of all the newly discovered benefits of almonds, one of the most exciting is the potential they may have to reduce cancer risks. Many of the nutrients found in almonds are believed to have positive effects on several different types of cancer.

Dr. Paul Davis, Ph.D, of the University of California, Davis, has studied the potential effects of whole almonds on an array of colon cancer variables. Dr. Davis concluded that the monounsaturated fat in almonds may have a positive impact in the reduction of colon cancer.

Other research, conducted at Penn State, showed that the phytochemicals in almonds inhibited tumor cell growth. A one-ounce serving of almonds provides more than 35 percent of your Daily Value of vitamin E. Many studies suggest this powerful antioxidant may protect against prostate and cervical cancers.



The calcium found in almonds may lower risks of colon and rectal cancers. Almonds’ fiber content may also help protect against colon cancer. The folic acid in almonds may help reduce the risk of cervical cancers. Researchers in Finland have even linked almonds to a reduction in risk of lung cancers.

While there is still much to learn, the preliminary findings are very encouraging. The Almond Board of California is supporting research into the nutritional benefits of almonds, and nuts in general. We’re learning that nutrition may be one of our most powerful weapons against this deadly disease.



With all this great news about almonds how can you not make them a part of your daily diet!