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An almond is a very nutritious nut used in almost every part of the world. Almonds are usually eaten on its own, raw or toasted, but they may also be component of a variety of dishes. Sweet almonds are used in marzipan, nougat, many pastries, salads, cookies and deserts. There is also almond butter available on the market.

Nutritional value of almonds

One serving of almonds of approximately 100 grams has about 578 calories. The sweet almond contains approximately 26% of carbohydrates. Almonds are very low in cholesterol and sodium, while being a good source of riboflavin, magnesium and manganese. Almonds are a rich source of vitamin E, containing 24 mg per 100 grams. There are also significant amount of mono-saturated fats in almonds. This kind of fat is responsible for lowering bad cholesterol (LDL) levels. There is enough vitamin E in one serving to satisfy around 125% of recommended daily value. Riboflavin found in one serving of almonds will satisfy approximately 57% of recommended daily dosage, enough manganese to satisfy 109% of daily value, 46% of phosphorus, and 64% of magnesium. Almonds contain approximately 49% oils, of which 62% is monounsaturated oleic acid, 24% is linoleic acid, and 6% is palmitic acid.

One cup of whole almonds contains approximately 143 grams.

Health benefits of almonds

There is strong evidence that a handful of almonds daily may help to prevent the risk of coronary heart diseases. Almonds possess the ability to lower the bad cholesterol and prevent the formation of arterial plaque. Vitamin E, one of the main healthy nutrients in almonds, is essential for healthy blood cells. High magnesium levels in almonds may also help to avoid heart attacks.

Almonds contain phenylalanine, a substance that helps to support healthy neurological functions. Incorporating almonds into the daily diet as often as possible is one of best ways to increase brainpower. Riboflavin and L-carnitine, found in almonds are able to prevent any neuronal degeneration. The very same compounds are essential for good memory.

Eating almonds is good for the complexion. There are a lot of hair care and skin care products that utilize the benefits of almonds. Almond oil makes the skin smooth and soft, and it is often used for massages. Combined with milk, honey and lemon juice, it can be used as a facial mask. Almond oil is also beneficial for the hair. Almond is considered as the best natural remedy for supporting the hair growth. Many of the hair problems are actually associated with magnesium deficiency.

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