Almonds, which are actually seeds and not nuts, are rich in vitamins, minerals, and antioxidants.
Almonds are a rich source of vitamin E, an antioxidant that helps protect cells from oxidative stress, promoting youthful skin and strengthening the immune system.
Almonds also contain minerals such as magnesium and potassium, which are essential for maintaining heart health.
Nutritional Value
Due to their low glycemic index, almonds can be included in the diet of people monitoring their blood sugar levels.
One serving (28 grams) contains approximately 2 grams of carbohydrates, of which 1.5 grams are dietary fiber, making the net carbohydrate amount only 0.5 grams.
Interesting Facts About Almonds
Almonds are not nuts. In fact, almonds are the seeds of the almond fruit, which belongs to the group of stone fruits.
Ancient origins. Almonds were domesticated over 3000 years ago, with their origins believed to be in modern-day Iran and Turkey.
Different types of almonds. There are two main types of almonds: sweet and bitter.
Bitter almonds contain toxic compounds (cyanide) and are not suitable for consumption without processing.
Used in medicine. In traditional medicine, almonds have been used to improve digestion and treat respiratory illnesses.
Varieties of almonds. There are many varieties of almonds, each with its own flavor and size characteristics, including ‘Carmel’, ‘Sonora’, and ‘Nonpareil’.
Production regions. California is the largest producer of almonds in the world, accounting for about 80% of global production.
Longevity and health. Studies show that regular consumption of almonds may contribute to increased longevity and reduced risk of chronic diseases.
Environmental benefits. Almond trees help improve soil quality and reduce erosion, making them beneficial for the ecosystem.
Lipid Profile
Almonds contain a variety of fat types that contribute to their nutritional value. Primarily, the fats in almonds consist of monounsaturated and polyunsaturated fatty acids.
- Monounsaturated fats: about 65% of total fat
- Polyunsaturated fats: about 25% of total fat, including:
- Polyunsaturated Omega-3 ALA: less than 1%
- Polyunsaturated Omega-6 LA: about 20%
- Polyunsaturated Omega-6 AA: trace amounts
- Saturated fats: about 10% of total fat
Thus, almonds are a source of healthy fats, predominantly monounsaturated, which contribute to improved cardiovascular health.
