One handful of almonds weighing less than 30 grams (which is the recommended daily dose of almonds that we shouldshould eat) contains up to 20 ...Read more
One handful of almonds weighing less than 30 grams (which is the recommended daily dose of almonds that we shouldshould eat) contains up to 20 different flavonoids, substances that help prevent the development of heart and blood vessel disease. It has even been reported that these flavonoids, when present in sufficient quantities in the diet, can reduce the incidence of cardiovascular disease by up to 22%.
The same amount of almonds also contains 9 grams of monounsaturated fats and 3.5 grams of polyunsaturated fats, which are known toare also known to help protect against the development of cardiovascular disease and the development of atherosclerosis (hardening of the arteries) in general. There are also 3.5 grams of fibre in one handful of almonds. It is known that if we have a sufficient intake of fibre, our risk of developing diseases of heart and blood vessel disease is 40% lower compared to people who don't get enough fibre.
Thirty grams of almonds also contain 75 mg of calcium, 200 mg of potassium and 76 mg of magnesium. The intake of these substances is associated with lower blood pressure, and almonds actually help to reduce high blood pressure and prevent the development of arterial hypertension. Last but not least, almonds contain plant sterols (called phytosterols), which prevent the absorption of cholesterol from the digestive tract. A sufficient intake of these phytosterols in the diet can reduce blood cholesterol by up to 10%.
| per 100g | |
| Energy | 2698kJ/645kcal |
| Protein | 25,5g |
| Carbohydrates / of which sugars | 6.5g / 4g |
| Fats / of which saturated | 55,8 / 4,4g |
| Fibre | 7,4g |
| Salt | 0g |
