Almonds
nutrition facts
Wonderfully
delicious, almonds
have long been revered as symbol of
wellness and health. The nuts are enriched with many health benefiting
nutrients
that are essential for optimum health.
Botanically, they are the
fruits
from species of tree belonging to the family of Rosaceae,
of Genus:
Prunus. Scientific name: Prunus
dulcis.
Almond tree is a small deciduous tree, native to mineral rich
West-Asian
mountain ranges that provide optimum environment for their growth. In
recent years, it is being cultivated in many regions of the world as an
important commercial crop.
|
 |
| Delicious nuts (Prunus
dulcis) Unshelled.
|
Almond tree with raw nuts.
(Photo
courtesy : Stepheye)
|
During
each spring season, the
tree bears
whitish-pink flowers that
ultimately become fruits by autumn.
In structure; the fruit is a drupe;
a single seed, known as ‘almond nut’ is actually enclosed inside the
stony hard shell. Almonds feature oval to conical in shape,
brown in color, measuring about 2 cm in length and 1
cm in breadth and weigh about 1 to 1.5 g.
Health
benefits of Almonds
-
Almond nuts are rich in
dietary fiber, vitamins, and minerals and packed with numerous healths
promoting phyto-chemicals; This kind of well balanced food offers
protection against diseases and cancers.
-
These nuts are rich source
of energy
and nutrients. They are especially, rich in mono-unsaturated fatty
acids like oleic
and palmitoleic
acids that help to lower LDL
or "bad cholesterol" and
increase HDL or "good cholesterol". Research studies suggest
that
Mediterranean diet which is rich in monounsaturated fatty acids helps
to
prevent coronary artery disease and strokes by favoring healthy blood
lipid profile.
-
The nuts are an excellent
source of vitamin E;
contain about 25 g per100 g (about 170% of RDA). vitamin E is a
powerful lipid soluble antioxidant, required for maintaining the
integrity of cell membrane of mucus membranes and skin by protecting it
from harmful oxygen free radicals.
-
Almonds are free in
gluten and,
therefore are a popular ingredient in the preparation of
gluten free food formulas. These formula preparations are in
fact healthy alternatives in people with
wheat food allergy and celiac
disease.
-
These nuts are packed with
many important B-complex group of vitamins such as riboflavin, niacin,
thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins
functions as co-factors for enzymes during cellular substrate
metabolism.
-
They are also rich
source
of minerals like manganese, potassium, calcium, iron, magnesium, zinc
and selenium.
-
The
sweet almond oil is
obtained from the nuts is an excellent emollient; helps to keep skin
well protected from dryness. It has also been used in cooking, and as
“carrier or base oil” in traditional medicines in
aromatherapy, in pharmaceutical and cosmetic industry.
Just a hand full of these nuts a day provides enough recommended
levels of minerals, vitamins and protein. Besides, almond
oil extracted from the nuts
has been used in as base or carrier oil in medicine, aromatherapy and
in pharmaceuticals.
See the table below for in depth analysis
of nutrients:
Almonds (Prunus
dulcis),
Nutritional
value per 100 g.
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient
Value |
Percentage
of
RDA |
| Energy |
575 Kcal |
29% |
| Carbohydrates |
21.67 g |
16% |
| Protein |
21.22 g |
38% |
| Total Fat |
49.42 g |
165% |
| Cholesterol |
0 mg |
0% |
| Dietary
Fiber |
12.20 g |
30% |
| Vitamins |
|
|
| Folates |
50 mcg |
12.5% |
| Niacin |
3.385 mg |
21% |
| Pantothenic
acid |
0.47 mg |
9% |
| Pyridoxine |
0.143 mg |
11% |
| Riboflavin |
1.014 mg |
78% |
| Thiamin |
0.211 mg |
16% |
| Vitamin A |
1 IU |
0% |
| Vitamin C |
0 mcg |
0% |
| Vitamin E |
26 mg |
173% |
| Electrolytes |
|
|
| Sodium |
1 mg |
0% |
| Potassium |
705 mg |
15% |
| Minerals |
|
|
| Calcium |
264 mg |
26% |
| Copper |
0.996 mg |
110% |
| Iron |
3.72 mg |
46.5% |
| Magnesium |
268 mg |
67% |
| Manganese |
2.285 mg |
99% |
| Phosphorus |
484 mg |
69% |
| Selenium |
2.5 mcg |
4.5% |
| Zinc |
3.08 mg |
28% |
| Phyto-nutrients |
|
|
| Carotene-ß |
1 mcg |
-- |
| Crypto-xanthin-ß |
0 mcg |
-- |
| Lutein-zeaxanthin |
1 mcg |
-- |
Selection and
storage
|
| Raw
almonds with shell. Note for the edible almond kernel inside.
|
Almonds
are available in the
markets year around. In the stores, however, different
forms of nuts are available such as shelled, un-shelled (without outer
shell), salted, sweetened or grounded etc. Try to buy whole shelled or
un-shelled raw nuts instead of processed ones.
While buying, look for the nuts
that feature bright brown color;
compact and uniform in size,
and feel heavy in hand. They should be free from cracks/cuts, mold, and
spots and free of rancid smell.
Shelled
almonds can be
placed in
cool
dry place for years. Store un-shelled nuts inside airtight container
and place in the refrigerator to avoid them turn rancid.
Culinary uses
Raw
whole nuts are
generally cut open
at procesing units using larger sheller machines. Smaller nut
sheller equipment or hand held pliers usually are being used for
domestic uses.
Here are
some serving tips:
- Almonds can be enjoyed
either on their
own or salted or sweetened.
- They are nutty yet
pleasantly sweet in taste. Sweetened almond milk is a quite popular
drink in Indian and other south Asian countries.
- Most sought after among nuts in
various rice dishes and curry preparations in Middle East region.
- The
nuts are often
sprinkled over desserts, particularly sundaes and other ice cream based
recipes.
- They
are widely used in
confectionery, as an addition to cookies, biscuits, sweets and cakes.
- The
nuts are also used to
make almond-butter, which is popular with peanut allergy sufferers.
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