Almonds are native to the Middle East, but the United States is now the world’s largest producer.Although packaged almonds are available year round, they are the freshest in mid-summer, which is when they are at the height of their season.
The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut.
Almonds have been prized since ancient times as one of humankind’s most beloved nuts. They were popular in the diets of ancient Egyptians and Indian populations. Ancient Indian Ayurvedic practitioners even believed that almonds were capable of increasing brain capacity, intellectual ability and longevity.
Today, almonds nutrition benefits are praised around the world, and they are used in numerous different ways: eaten raw as a healthy snack; as the base ingredient in almond butter, almond milk or almond flour; and even in many body lotions and fragrances.
Cholesterol reduction is the most celebrated health benefit of almonds, but there are many other vital health benefits of almonds nutrition. Almonds are low in saturated fatty acids, rich in unsaturated fatty acids, and contain filling fiber, unique and protective phytosterol antioxidants as well as plant protein.
And don’t fear the fat in almonds — almonds are actually beneficial when it comes to losing weight, despite their higher calorie content. One study even found that almonds consumed as snacks reduce hunger and desire to eat later in the day, and when dieters eat almonds daily they reduce their overall calorie intake.
¼ cup of almonds nutrition provides about:
- 207 calories
- 5 grams of protein
- 5 grams fiber
- 7 grams of carbohydrates
- 5 grams of sugar
- 16 milligrams vitamin E (61 percent DV)
- 0.4 milligrams riboflavin (44 percent DV)
- 0.8 milligrams manganese (44 percent DV)
- 97 milligrams magnesium (36 percent DV)
- 172 milligrams phosphorus (29 percent DV)
- 96 milligrams calcium (9.5 percent DV)
- 33 milligrams iron (4 percent DV)
They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
It is also important to note that 10-15% of an almond’s calories are not absorbed by the body, because the fat is too difficult to access and break down.
Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed. This means that the amount of iron, zinc and calcium you get from the almonds will be reduced somewhat.
Helps Prevent Heart Disease and Heart Attacks
Two of the star chemical compounds of almonds nutrition are healthy monounsaturated fatty acids (abbreviated as MUFAs, the same kind of beneficial fat found in olive oil) and antioxidants that support heart health and prevent factors of cardiovascular disease. Almonds specifically supply antioxidant flavonoids, plant-based compounds present in the skin of almonds that work with vitamin E to improve artery health and reduce inflammation.
Almonds nutrition also holds key nutrients to heart health, including arginine, magnesium, copper, manganese, calcium and potassium. Studies show almonds have a consistent “bad” LDL cholesterol-lowering effect, especially in individuals with high cholesterol and diabetes.
Almonds help prevent damage from forming within artery walls and protect against dangerous plaque buildup. Almonds nutrition benefits also make them a great food to support healthy cholesterol and blood pressure levels, in addition to fighting weight gain and obesity — three of the biggest risk factors associated with heart attacks and stroke.
Support Healthy Brain Function
Almonds are often considered one of the best brain foods. Almonds nutrition is somewhat unique in that almonds contain riboflavin and L-carnitine, two key nutrients capable of positively affecting neurological activity and preventing cognitive decline. This is one reason why adults, especially the elderly, are encouraged to eat nuts several times per week — since they are associated with a reduction in the risk for inflammation that can cause brain disorders including dementia and Alzheimer’s disease.
Maintain Skin Health
Almonds are a great source of vitamin E and other antioxidants that nourish the skin and reduce signs of aging. Research finds that almonds nutrition contains high concentrations of catechin, epicatechin and flavonol antioxidants, including quercetin, kaempferol and isorhamnetin — compounds that fight skin cancer and damage by reversing oxidative stress from a poor diet, pollution and UV light exposure. The healthy fats in Almond's, plus their ability to improve circulation, also help keep skin hydrated and better able to heal wounds.
Helps Control Blood Sugar Levels and Prevent Diabetes
Almonds’ rich supply of MUFAs helps slow the rate at which glucose (sugar) is released into the bloodstream. In addition to managing blood sugar and preventing insulin resistance (which can occur over time when the body becomes less reactive to insulin, the sugar-controlling hormone), almonds nutrition benefits include the ability to lower other common diabetes risks: unhealthy body weight, inflammation and high levels of oxidative stress.
Helps With Weight Loss and Prevent Overeating
Healthy fats and dietary fiber aid in weight loss because they help you feel full, which curbs overeating and unhealthy snacking. Although nuts are high in fat and calories, they prolong the feeling of satisfaction after you eat and keep your blood sugar more stable than low-fat meals do. Thus, you’re less likely to experience a roller-coaster of energy dips and food cravings.
Studies, such as the Nurses’ Health Study, even show that almonds support a healthy metabolism. Also, people who frequently eat almonds and other nuts retain healthier body weights and lower rates of obesity over time compared to those who avoid nuts. Other studies show that when dieters eat almonds daily, they are less likely to overconsume carbohydrates and more likely to reach and maintain a healthier body weight.
For example, one 2003 article published in the International Journal of Obesity found that when women consumed almonds over a six-month period, compared to other women who didn’t eat almonds, they experienced greater reductions in weight/BMI, waist circumference, fat mass and systolic blood pressure.
Almonds Can Assist With Blood Sugar Control
Almond Nuts are low in carbs, but high in healthy fats, protein and fiber.
This makes them a perfect choice for diabetics.
However, another thing that sets almonds apart, is their remarkably high amount of magnesium.
Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control.
The current recommended intake for magnesium is 310-420 mg. Two ounces of almonds provide almost half of that, with 150 mg of this important mineral .
It turns out that 25-38% of type 2 diabetics are deficient in magnesium, and correcting the deficiency significantly lowers blood sugar levels and improves the function of insulin.
Interestingly, people without diabetes also see major reductions in insulin resistance when supplementing with magnesium.
This indicates that high magnesium foods (like almonds) may be beneficial for prevention of metabolic syndrome and type 2 diabetes, both of which are massive health problems today.
Almonds Prevent Harmful Oxidation of LDL Cholesterol
Almonds do more than just lower LDL levels in the blood.
They also protect the LDL from oxidation, which is a crucial step in the heart disease process.
The skin of almonds is rich in polyphenol antioxidants, which have been shown to prevent oxidation of cholesterol in test tubes and animal studies.
The effect may be even stronger when combined with other antioxidants, like vitamin E.
In one human study, snacking on almonds for one month lowered oxidized LDL cholesterol levels by 14%.
This should lead to a reduced risk of heart disease over time.
The bottom line is that LDL cholesterol can become oxidized, which is a crucial step in the heart disease process. Snacking on almonds has been shown to significantly reduce oxidized LDL.
Help Prevent Gallstones
Twenty years of dietary data collected on over 80,000 women from the Nurses' Health Study shows that women who eat least 1 ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones. Since 1 ounce is only 28.6 nuts or about 2 tablespoons of nut butter, preventing gallbladder disease may be as easy as having a handful of almonds as an afternoon pick me up, tossing some almonds on your oatmeal or salad or packing one almond butter and jelly sandwich (be sure to use whole wheat bread for its fiber, vitamins and minerals) for lunch each week.
Alkalize the body
Almonds are the only nut and one of the few proteins that are alkaline forming. When your body is not alkaline enough, you risk osteoporosis, poor immune function, low energy and weight gain.
Did you know?
- Almonds, belongling to the genus Prunus, are actually related to cherries, plums and peaches, which are also in the genus Prunus.
- 2.51 million tons of almonds were produced in 2010 according to Food and Agriculture Organization.
- United States is the largest producer of almonds. Unfortunately, the U.S. demands that almonds are pasteurized or irradiated. Read more at: The Killing of California Almonds
- From ancient Egypt to modern times, almonds have always been a popular ingredient in lotions and potions.
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