Seven health vitamins in every almond, any why you should eat it
Almonds pack a lot of nutrition in a small, portable bundle. They consist of important nutrients found in all four of the basic four food groups—protein, fruits and vegetables, dairy products, and grains. Let’s take a closer look at their nutritional makeup.
Almonds are a useful source of complex carbohydrates. Carbohydrates are your body’s main source of energy. One ounce of almonds, about 20-25 kernels, equals 170 calories.
Among plants used for food, almonds are one of the richest sources of fats. And almonds contain no cholesterol. Fat is an important energy source; it is your body’s most efficient form of stored fuel. About half an almond’s weight is vegetable oil—a highly unsaturated fat.
One ounce of almonds provides your body with about 10 percent of its daily fiber need. That’s more fiber than is contained in two slices of whole-wheat bread.
Almonds supply a high amount of the essential minerals phosphorus, copper, and magnesium. Minerals are needed by your body for growth and proper maintenance. One ounce of almonds has the same amount of calcium as 2.3 ounces of milk and has the same amount of iron as 1.3 ounces of beefsteak or lean pork.
Almonds are a good source of vegetable protein. Proteins are necessary for your body’s growth and maintenance. One ounce of almonds supplies 10 percent of the U.S. RDA (Recommended Daily Allowance) of protein.
Almonds are a fine source of riboflavin (vitamin B2) and vitamin E. Vitamins are essential for your good health. One ounce of almonds contains the amount of vitamin E (35 percent of the U.S. RDA) found in 7 ounces of wheat germ or from 18 to 20 ounces of liver.
This Information is based on the brochure Almonds—A Health Nut, published by the Almond Board of California.