The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 67

Almonds Health Benefits The almond is actually the seed of the fruit of the almond tree and is related to the other stone fruits like peaches, apricots, and plums. Almonds are mentioned 10 times in the Bible, beginning in the book of Genesis. California is the only state that produces almonds. With its soft texture, mild flavor, and light color, the almond can be eaten raw or toasted. When pressed, it yields a nutritious, delicately flavored almond milk, a delightful alternative to cow’s milk. a good source of vitamin B2 (riboflavin), niacin, folate and potassium, magnesium, manganese, copper, iron and phosphorus high in calcium, important for strong bones, muscle contraction, nerve functioning, blood clotting, blood pressure and immune defenses the highest fiber per ounce of all nuts—3.5 grams per ounce! Nutrition Facts Almonds Serving size: 23 (1 oz.) (28.35 g) Dietary Fiber ...................... 3.5 g 64 Calories ......................................... 163 Total fat ......................................... 14.01 g Saturated fat................................. 1.058 g Trans fat......................................... XX g Cholesterol.................................... 0 mg Sodium .......................................... XX mg Potassium ..................................... 200 mg Total carbohydrate ..................... 6.14 g Sugars . .......................................... 1.10 g Protein . ......................................... 6.02 g Vitamin A . .................................... XX IU Vitamin C . .................................... XX mg Calcium ......................................... 75 mg Iron . ............................................... 1.05 mg Folate . ........................................... 14 mcg Magnesium . ................................. 76 mg almonds decrease insulin spikes, lowering the risk of diabetes and heart disease