Monday, December 22, 2014

Great Almonds 好棒的杏仁

Above: Almonds with Mango Yogurt.


Nutritional value per 100 g (3.5 oz)
Energy 2,408 kJ (576 kcal)

21.69 g
Starch 0.74 g
lactose 3.89 g
0.00 g
Dietary fiber 12.2 g

49.42 g
Saturated 3.731 g
Monounsaturated 30.889 g
Polyunsaturated 12.070 g

21.22 g
Tryptophan 0.214 g
Threonine 0.598 g
Isoleucine 0.702 g
Leucine 1.488 g
Lysine 0.580 g
Methionine 0.151 g
Cystine 0.189 g
Phenylalanine 1.120 g
Tyrosine 0.452 g
Valine 0.817 g
Arginine 2.446 g
Histidine 0.557 g
Alanine 1.027 g
Aspartic acid 2.911 g
Glutamic acid 6.810 g
Glycine 1.469 g
Proline 1.032 g
Serine 0.948 g

Vitamin A equiv.
lutein zeaxanthin
(0%)1 μg
1 μg
Vitamin A 1 IU
Thiamine (B1)
(18%)0.211 mg
Riboflavin (B2)
(85%)1.014 mg
Niacin (B3)
(23%)3.385 mg

Pantothenic acid (B5)
(9%)0.469 mg
Vitamin B6
(11%)0.143 mg
Folate (B9)
(13%)50 μg
(11%)52.1 mg
Vitamin E
(175%)26.2 mg
Vitamin K
(0%)0.0 μg

Trace metals
(26%)264 mg
(29%)3.72 mg
(75%)268 mg
(109%)2.285 mg
(69%)484 mg
(15%)705 mg
(0%)1 mg
(32%)3.08 mg

Other constituents
Water 4.70 g

Link to USDA Database entry

μg = micrograms • mg = milligrams
IU = International units
Percentages are roughly approximated usingUS recommendations for adults.
Source: USDA Nutrient Database

The almond is a nutritionally dense food and is a rich source of vitamin E, containing 26 mg per 100 g. They are also rich in dietary fiber, B vitamins,essential minerals such as magnesium, copper, manganese, calcium, and potassium as well as monounsaturated fats and polyunsaturated fats (see nutrient table), fats which potentially may lower LDL cholesterol
Typical of nuts and seeds, almonds also contain phytosterols such as Beta-sitosterol, stigmasterol, campesterol, sitostanol, and campestanol, which have been associated with cholesterol-lowering properties.

Preliminary research associates consumption of almonds with elevated blood levels of high density lipoproteins and lower low density lipoproteins.

Almonds may cause allergy or intolerance. Cross-reactivity is common with peach allergens (lipid transfer proteins) and tree nut allergens. Symptoms range from local signs and symptoms (e.g., oral allergy syndrome, contact urticaria) to systemic signs and symptoms including anaphylaxis (e.g.,urticaria, angioedema, gastrointestinal and respiratory symptoms).
During the digestion process in humans, almond flour may be fermented into short-chain fatty acids, most notably butyrate which is a substrate for cells lining the large intestine.

Please read also: 

9 Health Benefits of Almonds | Care2 Healthy Living

Cheers all 

Om Guru Lian Sheng Siddhi Hom
Lama Lotuschef

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