Almonds 101
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Almonds

Our Almonds 101 is everything you need to know about almonds. From nutrition, health benefits, and how to use almonds!

Almonds are native to Iran and surrounding countries. The almond is a nutritionally dense food, providing a rich source (20% or more of the Daily Value, DV) of the B vitamins riboflavin and niacin, vitamin E, and the essential minerals calcium, copper, iron, magnesium, manganese, phosphorus, and zinc. (1) You can easily find almonds in your local supermarket as raw or roasted and whole or sliced. There are many ways you can incorporate almonds into your daily diet that you are already doing even without thinking.

Nutrient Profile

1 Ounce (28 grams) of raw unroasted almonds contains:

  • Fiber: 3.5 grams
  • Protein: 6 grams
  • Fat: 14 grams 
  • Carbs: 2.5 grams

Benefits of Almonds

  • High in monounsaturated fats, fibers, protein, and nutrients.
  • Loaded with inflammation and oxidative stress-fighting antioxidants.
  • High in Vitamin E fat-soluble antioxidants which lower rates of heart disease and cancer.
  • High in Magnesium which lowers Type 2 Diabetes by assisting with blood sugar control.
  • Helps regulate blood pressure levels. 
  • Lowers “bad” LDL cholesterol levels and maintains “good” HDL cholesterol levels.
  • Bone-building food, high in calcium and loaded with phosphorus. 
  • Has selenium which helps fight depression and anxiety.




What you can make with Almonds

  • Nut Butter
  • Nut Milk
  • Nut Flour/Meal/Pulp
  • Nut/Granola Bars
  • Candied Nuts
  • Cookies
  • Baked Goods
  • Garnishing for salads, yogurts, and etc.

Almond recipes you would like…

More MGF Recipes…




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