Almonds / பாதம்

Almonds boast an impressive nutrient profile. 

A 1-ounce (28-gram) serving of almonds contains: 

Fibre: 3.5 grams 

Protein: 6 grams

Fat: 14 grams (9 of which are monounsaturated)

Vitamin E: 37% of the RDI

Manganese: 32% of the RDI

Magnesium: 20% of the RDI

• They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus. 
• This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates. 
• It is important to note that your body does not absorb 10?15% of their calories because some of the fat is inaccessible to digestive enzymes. 
• Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed. 
• While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc and calcium you get from almonds.