Eat a colorful variety of fruits and vegetables every day!

Sunday, September 07, 2014

Almonds



Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health.


Almonds are standouts among healthy foods, as they contain important nutrients like magnesium and B vitamins which help convert food to energy. "Research shows that people with low magnesium levels tend to tire more quickly during exercise due to magnesium's role in energy metabolism," explains Rachel Berman, RD, the author of Boosting Your Metabolism for Dummies and the director of nutrition at CalorieCount.com. Insufficient B vitamins can lead to fatigue, irritability, and poor concentration.

Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline. Because they're so versatile, almonds are often a favorite among nut eaters: You can buy them raw, toasted, slivered, or coated with a variety of fun flavors, from Wasabi & Soy Sauce to Lime 'n Chili.

Almonds
Nutritional value per 100 g (3.5 oz)
Energy2,408 kJ (576 kcal)
Carbohydrates21.69 g
- Starch0.74 g
- Sugars3.89 g
  - Lactose0.00 g
Dietary fiber12.2 g
Fat49.42 g
- saturated3.731 g
- monounsaturated30.889 g
- polyunsaturated12.070 g
Protein21.22 g
- Tryptophan0.214 g
- Threonine0.598 g
- Isoleucine0.702 g
- Leucine1.488 g
- Lysine0.580 g
- Methionine0.151 g
- Cystine0.189 g
- Phenylalanine1.120 g
- Tyrosine0.452 g
- Valine0.817 g
- Arginine2.446 g
- Histidine0.557 g
- Alanine1.027 g
- Aspartic acid2.911 g
- Glutamic acid6.810 g
- Glycine1.469 g
- Proline1.032 g
- Serine0.948 g
Water4.70 g
Vitamin A1 IU
- beta-carotene1 μg (0%)
- lutein and zeaxanthin1 μg
Thiamine (vit. B1)0.211 mg (18%)
Riboflavin (vit. B2)1.014 mg (85%)
Niacin (vit. B3)3.385 mg (23%)
Pantothenic acid (B5)0.469 mg (9%)
Vitamin B60.143 mg (11%)
Folate (vit. B9)50 μg (13%)
Choline52.1 mg (11%)
Vitamin E26.2 mg (175%)
Vitamin K0.0 μg (0%)
Calcium264 mg (26%)
Iron3.72 mg (29%)
Magnesium268 mg (75%)
Manganese2.285 mg (109%)
Phosphorus484 mg (69%)
Potassium705 mg (15%)
Sodium1 mg (0%)
Zinc3.08 mg (32%)

Source: USDA Nutrient Database

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