Image thanks to Nuts for life
What’s in 30 grammes of almonds?
- 758kj (the energy of 2 pieces of fruit)
- 6 grammes of protein (the protein of one egg)
- 15 grammes of healthy monounsaturated oil (like extra-virgin olive oil)
- 1 gram of saturated fat
- 2.6 grammes of fibre (2 slices of mixed grain bread)
- 71 mg of calcium (60 ml of milk)
Almonds and their unique competition
- High-protein almonds are ideal for sating the appetite in a healthy way.
- Rich in monounsaturated fats; much research now links this type of fat with a reduced risk of heart disease.
- One of the richest sources of vitamin E, which seems to protect against UV light damage and Alzheimer’s disease.
- You can top up on important minerals: manganese, which helps the body form strong bones and regulates blood sugar; and magnesium, which is essential for organ, muscle and nerve function, blood glucose control, and regulating blood pressure.
- The skin on it contains an impressive collection of flavonoids that act as antioxidants and enhance the effect of vitamin E that could be beneficial as we age.
5 Major Health Benefits of Almonds
- Nutritious and good for you
- Good for Your Heart
- Improve your Cholesterol
- Helpful in managing and preventing type 2 diabetes
- Helpful in weight management
Nut allergies are a major concern for a small proportion of the population. People can be allergic to:
one or more of the tree nuts (almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts)
both tree nuts and peanuts.
For more information on managing tree nut allergy, download this Allergy and Anaphylaxis Australia reviewed fact sheet
A small handful of nuts (30–50g) each day is not associated with a weight gain, and may also help reduce the risk of obesity. The healthy fats in nuts can help you feel fuller, which helps to control appetite.
And since some fat is trapped in the fibrous structure of the nut, it passes through the body rather than being digested.
Nuts can be part of a healthy diet to maintain or even lose weight, as long as your overall kilojoule intake does not increase. Eating a handful of nuts as a substitute for less healthy foods such as muffins, biscuits, cakes, chips, chocolate and so on.(fact sheet)
Almonds are quite high in manganese. Each 1 oz. a serving provides you with 0.6 mg of this mineral. Under normal circumstances, this is a good thing — you need 1.8 to 2.3 mg per day to help your body function properly. If you consume a lot of almonds, particularly on top of a manganese-rich diet, this might trigger drug interactions. High quantities of manganese in your blood can interfere with some antipsychotic drugs, as well as antacids, laxatives, blood pressure medications and certain antibiotics.
Nuts and Pregnancy
Some women have been advised to avoid nut to reduce the risk of their babies. But there no good evidence according to Nutrition Australia please check out there fact sheet about Pregnancy lots of lovely information
See a nice visual info about almonds from nuts for life below
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If like to look at some research please go too nuts for life
Down load a great fact sheet from Nutrition Australia
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