Elaine Moran Wellness

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Almonds

Health BENEFITS of Almonds:

High in Vitamin B7 (Biotin)

  • helps the body convert food into energy
  • aids in promoting healthy skin, hair, and nails
  • supports a healthy nervous system and cognitive function
    (see full list here)

High in Vitamin E

  • works as an antioxidant fighting damaging free radicals
  • helps strengthen the immune system
  • aids in inhibiting the growth of some cancers
    (see full list here)

High in Manganese

  • helps the body absorb calcium 
  • important for strong bones and joints
  • supports antioxidant enzymes that fight free radicals
    (see full list     here)

High in Copper

  • aids in producing ATP, the body's main source of energy
  • helps release stored iron to make oxygen-carrying red blood cells
  • assists in making and maintaining strong connective tissues
    (see full list here)

High in Polyphenols (Phytonutrients)

  • assist in lowering blood pressure and heart disease risk
  • aid in reducing inflammation and oxidative stress
  • help slow down carbohydrate digestion and tumor growth

Good Amounts of:

MACRONUTRIENT PERCENTAGE OF CALORIES
(1/4 cup whole almonds = approximately 207 calories)

14%
Carbohydrates
14%
Protein
72%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1/4 cup whole almonds)

7.7g
Carbohydrates

7.6g
Protein

17.8g
Fat

FIBER & NATURAL SUGARS

(grams per 1/4 cup whole almonds)

4.5g
Fiber*

1.6g
Natural Sugars*

NET CARBS

(grams per 1/4 cup whole almonds)

3.2g
Carbohydrates – Fiber = Net Carbs

*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.