Almonds

Almonds

Almonds have reached "superfood" status. And for good reason. Not only do they rank a perfect zero on the glycemic index, but a one ounce serving provides 19% of the RDA for magnesium and 24% of the RDA for vitamin E.

With 6 grams of protein, 3 grams of fiber and only 1 gram of sugar per serving, almonds are a perfect food for weight loss and blood sugar control.

But that's not all. Almonds are heart healthy too, thanks to monounsaturated fat and beta-sitosterol, both of which that help to lower LDL levels.

Glycemic Index=0
Glycemic Load=0
Antioxidant Score (ORAC)=4,454

The Benefits

*Excellent Source of: Vitamin E, Manganese
*Good Source of: Fiber, Protein, Riboflavin, Magnesium, Phosphorous
*Preferences: Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Seeds, No Soy, No Dairy, No Poultry, No Corn, No Yeast, No Peanuts, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes, No Grains

Selecting and Storing

Buy almonds in sealed packages when possible. If you choose to buy them in bulk, smell the almonds to be sure that they're fresh and sweet--beware of any musty or rancid odor. Because almonds have a high fat content they are susceptible to spoilage. Store in a tightly covered jar or a zip-seal plastic bag.

Nutrition Information(amounts per serving)

Serving Size: 1-ounce(s) ALMONDS

OMEGA-6 / OMEGA-3 RATIO: 1699

Calories: 161

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	13.8 g	*
Saturated Fat	1 g	*
Monosaturated Fat	8.6 g	*
Polyunsaturated Fat	3.4 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	2 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	6.1 g	*
Sugars	1.1 g	*
Fiber	3.4 g	*
Protein	5.9 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	0.28 IU	0%
Vitamin C	0mg	0%
Vitamin D	0 IU	0%
Vitamin E	7.3 IU	24%
Vitamin B6	0.04 mg	2%
Vitamin B12	0 mcg	0%
Vitamin K	0 mg	0%
Folate	14 mcg	4%
Niacin	0.95 mg	5%
Riboflavin	0.28 mg	16%
Thiamin	0.06 mg	4%
MINERALS
Calcium	73.9 mg	7%
Copper	0 mg	0%
Iron	1 mg	6%
Magnesium	75 mg	19%
Manganese	0.64 mg	32%
Phosphorous	135.5 mg	14%
Potassium	197.4 mg	6%
Selenium	0.7 mcg	1%
Sodium	0.28 mg	0%
Zinc	0.86 mg	6%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	0.28 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	0.28 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).