Almonds – in moderation, healthy

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Almonds – in moderation, healthy

The scent of roasted almonds is inextricably connected with the Advent: Roasted almonds, a winter classic that is a must on any Christmas market. However, roasted almonds contain just like almonds in General – a lot of calories and should only be moderately consumed. In small amounts, almonds are even more healthy, as they have some valuable ingredients. This can reduce the risk for cardiovascular disease.

Almonds: calories and ingredients

In the case of almonds from sweet almonds is almonds, Noise and bitter almonds differences. Who almonds sweet almonds, or Noise, in moderation, does something Good for yourself, Because the energy-rich snacks fruits contain, like other nuts also – valuable minerals and vitamins. In almonds, among other things, Calcium, Magnesium and potassium as well as Vitamin B and Vitamin E are included. In addition, almonds have a particularly high content of folic acid which makes them, especially for Pregnant women to a valuable food.

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100 grams of almonds contain around 570 calories and real calories are bombs. The high calorie content is mainly due to the fact that almonds consist of almost 60 percent from fat. In addition, they comprise 19 percent protein, 15 percent fiber, 6 percent water and 2 percent from carbohydrates. Roasted almonds have almonds, a similar number of calories as natural, however, their ingredients differ: Because almonds consist mostly of carbohydrates and especially sugar.

Calories 579
Water 4 %
Protein 21.2 g
Carbs 21.6 g
Sugar 4.4 g
Fiber 12.5 g
Fat 49.9 g
Saturated 3.8 g
Monounsaturated 31.55 g
Polyunsaturated 12.33 g
Omega-3 0 g
Omega-6 12.32 g
Trans fat 0.02 g


Amount %DV
Vitamin A 0 µg ~
Vitamin C 0 mg ~
Vitamin D 0 µg ~
Vitamin E 25.63 mg 171%
Vitamin K 0 µg ~
Vitamin B1 (Thiamine) 0.21 mg 17%
Vitamin B2 (Riboflavin) 1.14 mg 88%
Vitamin B3 (Niacin) 3.62 mg 23%
Vitamin B5 (Panthothenic acid) 0.47 mg 9%
Vitamin B6 (Pyridoxine) 0.14 mg 11%
Vitamin B12 0 µg ~
Folate 44 µg 11%
Choline 52.1 mg 9%


Amount %DV
Calcium 269 mg 27%
Iron 3.71 mg 46%
Magnesium 270 mg 68%
Phosphorus 481 mg 69%
Potassium 733 mg 16%
Sodium 1 mg 0%
Zinc 3.12 mg 28%
Copper 1.03 mg 115%
Manganese 2.18 mg 95%
Selenium 4.1 µg 7%

Almonds Health Benefits

In moderation, almonds can have a positive long term effect on our health. Because in addition to healthy ingredients, such as vitamins and minerals, almonds have substances many essential fatty acids: essential fatty acids fatty acids are understood, which the body cannot produce itself and therefore must be taken through food. You have an impact on hair, feet and nails, as well as the skin.

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In addition, essential fatty acids are also important processes in the body, such as digestion, the immune system, as well as for a variety of cardiovascular functions. Who consumed daily 20 grams of almonds, may reduce the risk of cardiovascular disease by half. In addition, the healthy tonsils can affect our cholesterol levels, for to them is attributed to a cholesterol-lowering effect. In studies it has been demonstrated that the regular, moderate consumption of almonds to a significant reduction of LDL-cholesterol.

Almonds are good for the skin

Almonds are not only delicious, but are also well suited for the care of the skin. So almond oil is included in many skin care products as it is mild and moisturizing. Among the most important ingredients of almond oil, linoleic acid and palmitic acid. Palmitic acid protects the skin, while linoleic acid makes it soft and supple. In addition, the skin is supplied by the oil with moisture.

Tip: For an almond milk bath, mix two tablespoons of ground almonds with 15 milliliters of almond oil and 125 millilitres of milk and give the mixture to the bath water.

Versatile bowl of fruit to bake and Nibble

With the common name “almond” is mainly refers to the skin of the fruit of the sweet almond tree. This is peeled throughout the year, from California and Mediterranean countries imported and salted, natural, or roasted in the trade performed.

In addition, the bitter almond and the noise of almond exist as a sub-species of the almond tree. While noise, almonds, like sweet almond slightly nutty and rather sweet taste, bitter almonds and a bitter flavor. Bitter almonds have a harmful precursor of cyanide (Amygdalin) and are therefore not suitable for raw food. Industrial bitter almonds for the Manufacture of aroma, such as, for example, liqueur essences and oil of bitter almonds, is used.