Almonds are the most nutrient-rich type of nut.
One serving (about 20 almonds, that’s about 2 handfuls) is an excellent source of vitamin E and magnesium, a good source of protein and fiber, they provide potassium, phosphorus, iron, monounsaturated and polyunsaturated fatty acids and are low in saturated fat and no cholesterol . They are also a very good source of calcium: a cup of almonds gives us as much calcium as a small piece of feta!
Vitamin E:
It has an important antioxidant effect protecting our body from many degenerative diseases.
Magnesium and potassium:
They contribute to lowering blood pressure. Eating a small amount of unsalted nuts can have a positive effect on hypertension.
Protein:
It is a structural component of muscles, hair and nails.
Fibre:
They are important for regulating the absorption of lipids and glucose in the blood, as well as the good functioning of the gastrointestinal system.
Calcium and phosphorus:
They contribute to the creation of healthy and strong bones and to the prevention of osteoporosis. Almonds can be a source of calcium during periods of fasting when milk and dairy products are not consumed.
Σίδηρος:
It is necessary for the synthesis of hemoglobin (component of red blood cells). Almonds contain iron with low absorption. But the combination of almonds with foods containing vitamin C (eg a glass of natural orange juice) leads to an increase in absorption especially during periods of fasting when foods such as meat, liver (rich sources of iron) are not consumed.
Monounsaturated and polyunsaturated fatty acids:
It is the good fats that help lower blood lipids if they replace saturated fats.