Introducing the nutrients in almonds

The properties of almonds are due to the diversity of its nutrients, so that the consumption of 100 grams of almonds contains 575 kcal of energy, a good amount of fiber (12 grams), a very good amount of vitamin E (26 mg), total fat (45 grams), protein. (21 g), potassium (670 mg), magnesium (270 mg), phosphorus (485 mg), calcium (265 mg) and iron (3.5 mg) provide the body. Of course, these values can have slight changes according to the almond species and the study method. For example, the amount of almond fat in some studies has been mentioned up to 50 grams. Of course, this number is not alarming; Almonds are low in saturated fat, but they also contain many protective nutrients. Among the most important of these materials, the following list can be mentioned:

Carbohydrates: The total amount of carbohydrates in 100 grams of almonds is 21.6 grams, of which 4.4 grams are sugar. Since the amount of sugar in almonds is less than 5 grams per 100 grams, according to the European Union regulations, it is classified as a low sugar food. Also, in addition to sugar, almonds also contain 0.7 grams of starch.

🔸 Protein: Among nuts, almonds are a relatively good source of high-quality protein and contain all essential amino acids. . One almond contains 0.25 grams of protein. The main amino acids of almonds are aspartic acid, glutamic acid and arginine. The main storage protein of almonds is amandin or almondine, which includes more than 70% of the total soluble protein content. 🔸 Dietary fiber: European Union regulations include almonds as fiber foods. counts above; Because consuming 100 grams of almonds provides 12.5 grams of fiber needed by the body. In other words, a serving of 28 to 30 grams of almonds provides 14% of the body's daily need for fiber. 🔸 Lipids (fats): Almonds are a very rich source of fats. is counted The total fat percentage of almonds is 45 to 50 grams per 100 grams. Although almonds are rich in lipids, their consumption is beneficial due to the presence of a high percentage of monounsaturated fatty acids followed by polyunsaturated fatty acids. Almonds have the lowest amount of saturated fat among all nuts. In addition, a total of 62% of monounsaturated fatty acids and 24% of polyunsaturated fatty acids make up the fat content of almond kernels.

🔸 Vitamins: Almonds are an excellent source of vitamin E (25.6 mg per 100 grams) and choline (52 mg per 100 grams). In addition, almonds also contain B complex, but lack vitamins C, D and K. Minerals: Almonds are a very rich source of calcium (264 mg per 100 grams) and magnesium (268 mg per 100 grams). Almonds are rich in potassium and a small amount of sodium and also contain small amounts of selenium. and phenolic acids. In addition, almonds, like other tree nuts, do not contain dietary cholesterol, but contain special phytosterols. Phytosterols are compounds that limit the absorption of cholesterol and thus control blood cholesterol levels. Some common phytochemicals found in almonds are protocatechuic acid, methylquercetin, catechin, para-hydroxybenzoic acid, vanillic acid, flavonoids, resveratrol, and kaempferol. By inhibiting the related molecular pathways, these phytochemicals can have various effects against cancer, diabetes, obesity, neurodegenerative diseases, cardiovascular and liver diseases.