Almonds are a nutritious, portable, low-carbohydrate food that can be used in cooking or eaten as is. Almonds can be purchased salted, unsalted, raw, or roasted. Almonds are also highly versatile. They can be turned into almond butter, made into almond milk, or ground to make almond meal.Research suggests that eating nuts on a regular basis might contribute to better heart health and other health benefits.1 Almonds can be a great choice, as they provide protein, fiber, and micronutrients such as vitamin E and iron. Raw and roasted almonds are sodium-free, which is important for people who have a history of hypertension or are looking to lower their sodium intake for other reasons.Almond Nutrition FactsThis nutrition information, for one ounce of almonds (28g) or about 24 whole almonds, is provided by the USDA.2Calories: 164Fat: 14.2gSodium: 0.3mgCarbohydrates: 6.1gFiber: 3.5gSugars: 1.2gProtein: 6gCarbsA single serving of almonds provides 6.1 grams of carbohydrate. Almonds are a good source of fiber and have a lower glycemic index than many other nuts,3 making them a good choice for people on low-carb diets. FatsAlmonds are high-fat foods, providing about 22% of the recommended daily amount of fat in a single ounce. However, most of the fat found in almonds is monounsaturated fat, which has cardio-protective properties.4 There is just over 1 gram of saturated fat, 9 grams of monounsaturated fat, and 3.5 grams of polyunsaturated fat in a serving of almonds.ProteinAlmonds are a good source of plant-based protein, containing small amounts of all the essential and non-essential amino acids. There are 6 grams of protein in an ounce of almonds.Vitamins and Minerals One ounce of almonds contains 37% of the daily recommended intake of vitamin E, 8% of the daily recommended amount of calcium, and 6% of the daily recommended amount of iron.5Vitamin E confers antioxidant properties and supports immune function. Calcium is important for maintaining the structure of teeth and bones. Iron helps in the production of certain hormones and getting oxygen to muscles. Almonds are a rich source of manganese and magnesium. Manganese plays an important role in the metabolism of carbohydrates, amino acids, and cholesterol. Magnesium is involved in over 300 metabolic pathways, including energy production, protein synthesis, cell signaling, and structural functions like bone formation.CaloriesAlmonds are a calorie-rich food, providing 164 calories per single ounce. Most of the calories come from healthy fat, with smaller amounts coming from carbohydrates and protein.Health BenefitsAlmonds are widely promoted for the nutritional and health benefits that they provide. Sceintific studies have provided some insights into the ways that consuming almonds may affect human health.Reduces Risk of Heart DiseaseAccording to a review of 29 studies conducted in 2016, eating 28 grams of nuts per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.1 When it comes to almonds specifically, this may because they provide lipid-lowering monounsaturated fat, fiber, and vitamin E. Almonds also contain phytonutrients, especially plant sterols and flavonoids, which are heart-healthy and offer antioxidant benefits.6 To maximize these nutrients, enjoy your almonds with the skins (flavonoids are concentrated there). Helps Lower CholesterolStudies investigating the health benefits of nuts in general have pointed out that consuming almonds may help to lower LDL cholesterol levels. Low density lipoproteins are considered "bad cholesterol" because elevated levels are linked to heart disease.Almond consumption has also been linked to higher HDL cholesterol levels. HDL is considered to be "good cholesterol" because it is instrumental in removing LDL cholesterol from the body.7Study authors suggested that almonds could even be a food used in the treatment of people with high cholesterol who do not wish to take or cannot tolerate large doses of medication.Improves Diabetes Risk and ManagementSome studies suggest that higher intakes of magnesium are associated with a reduced risk of developing diabetes.8 Since almonds provide magnesium, they may provide this benefit. But there is other evidence that supports the consumption of almonds to prevent diabetes.For instance, a study on adolescents and young adults who were at risk for developing diabetes found that those who consumed 56 grams of almonds daily showed reduced HbA1c, LDL cholesterol and total cholesterol levels in just 12 weeks.9Some studies have also suggested that almond consumption can help those with diabetes control blood sugar and lipid profiles.1011Supports Gut HealthA comprehensive research review published in 2021 explored the health benefits of almonds. Study authors pointed out the benefits that the nuts provide to the gut microbiota. Specifically, they found that consuming the nuts can support colon health by promoting microflora richness and diversity, improving the ratio of microflora, and boosting concentrations of health-promoting colonic bioactives.12May Provide Metabolic BenefitsThat same 2021 research review suggested that almonds may offer metabolic benefits. Specifically, authors found that diets containing almonds helped study participants feel less hungry and more satiated, and increase resting energy expenditure. Compared to other nuts, almonds also helped create small but significant decreases in both body weight and fat mass.12Shipping Policy:The delivery time is 10-15 days to UK and 10-20 days to USA, AUSTRALIA. If you have any doubt or question then please contact us before purchase. Items will be sent out in Mentioned Handling Time hours after your payment confirmed. (except weekends and public holidays) We are trying our best to provide the most economic and reliable shipping service, but sometimes, international delivery is highly depended on the local customs and post service. If you do not receive your parcel in 20 day time, please contact us for further assistance. International BuyersPlease Note Import duties, taxes, and charges are not included in the item price or shipping cost. These charges are the buyer's responsibility. Contact Us In case of any questions or bulk enquiry please feel free to contact us. We reply most emails less than 24 hours on working days.