Almonds are packed with vitamins, minerals, protein and fiber, and are associated with a number of health benefits. Just a handful of almonds, approximately one ounce, contains one-eighth of our necessary daily protein7.
Almonds may be eaten on their own, raw or toasted. They are also the ingredients of several different dishes. Almonds are available sliced, flaked, slivered, as a flour, oil, butter, or as almond milk.
The health benefits of almonds have been documented for centuries and modern research is backing up many of the claims - there any many goods reasons why you might want to consider including them in your diet.
Nutritional breakdown of almonds
Almonds are a source of vitamin E, copper, magnesium, and high quality protein.
Almonds also contain high levels of healthy unsaturated fatty acids in addition to a lot of bioactive molecules (such as fiber, phytosterols, vitamins, other minerals, and antioxidants) which can help prevent cardiovascular heart diseases.1
Nuts and seeds are the vegetable foods that are richest in fiber after cereals, which could explain why almonds are good for cardiovascular health.2
Nutritional report: Almonds, raw 1 cup whole (143 grams):
| Water - 6.31 grams | Energy - 828 kcal |
| Protein - 30.24 grams | Total lipid (fat) - 71.40 grams |
| Carbohydrate, by difference - 30.82 grams | Fiber, total dietary - 17.9 grams |
| Sugars, total - 6.01 grams | Cholesterol - 0 grams |
| Calcium, Ca - 385 mg | Iron, Fe - 5.31 mg |
| Magnesium, Mg - 386 mg | Phosphorus, P - 688 mg |
| Potassium, K - 1048 mg | Sodium, Na - 1 mg |
| Zinc, Zn - 4.46 mg | Vitamin C, total ascorbic acid - 0 mg |
| Thiamin - 0.293 mg | Riboflavin - 1.627 mg |
| Niacin - 5.174 mg | Vitamin B-6 - 0.196 mg |
| Folate, DFE - 63 µg | Vitamin B-12 - 0 µg |
| Vitamin A, RAE - 0 µg | Vitamin A, IU - 3 IU |
| Vitamin E (alpha-tocopherol) - 36.65 mg | Vitamin D - 0 IU |
| Vitamin K (phylloquinone) - 0 µg | Caffeine - 0 mg |
The health benefits of almonds
Potential health benefits associated with consuming almonds include lowering cholesterol, and reducing the risk of cancer and heart disease.
Lowering cholesterol
A study published in the Journal of the American Dietetic Association found that consuming almonds increases vitamin E levels in the plasma and red blood cells and also lowers cholesterol levels.4
This study is important because it shows that eating almonds can significantly boost levels of vitamin E in the diet and bloodstream. Vitamin E is a powerful antioxidant that defends your cells against damage on a daily basis and prevents artery-clogging oxidation of cholesterol. Eating a handful of almonds a day is a great way to get the vitamin E your body needs to stay healthy.
Reducing cancer risk
Researchers at the Department of Nutrition, University of California, Davis, conducted a study to determine the effect of almonds on colon cancer.5
According to the authors, the results suggested that "almond consumption may reduce colon cancer risk and does so via at least one almond lipid-associated component."
Their research was published in Cancer Letters.
Reducing the risk of heart disease
Almonds, along with nuts and seeds in general, are often associated with improved levels of blood lipids and being good for the heart.
There is evidence indicating that including almonds in your diet can help ward off heart disease.
One study, published in the journal Circulation, assessed almonds' effect on coronary heart disease risk factors, and concluded that "almonds used as snacks in the diets of hyperlipidemic subjects significantly reduce coronary heart disease risk factors, probably in part because of the nonfat (protein and fiber) and monounsaturated fatty acid components of the nut."6
Potential risks
There are potential risks associated with the consumption of almonds. Allergy to almonds is actually rather common.
If you are allergic to almonds it's important to avoid any food products that may contain them.9
Almonds are used to make frangipane, marzipan and praline. Almonds are also sometimes used in cakes, biscuits, bread, chocolates, ice cream, and certain liqueurs (such as Amandine).
References:
1.
Brufau G, Boatella J,
Rafecas M. "Nuts: source of energy
and macronutrients." Br J Nutr. 2006
Nov;96 Suppl 2:S24-8. Accessed November 28th 2013.
2.
Salas-Salvadó J, Bulló
M, Pérez-Heras A, Ros E. "Dietary fibre, nuts and cardiovascular diseases." Br J Nutr. 2006 Nov;96 Suppl 2:S46-51. Accessed
November 28th 2013.
3.
"Basic Report: 12061,
Nuts, almonds" USDA, National Nutrient Database for
Standard Reference. Accessed November 28th 2013.
4.
Jambazian PR, Haddad
E, Rajaram S, Tanzman J, Sabaté J. "Almonds in the diet simultaneously improve plasma
alpha-tocopherol concentrations and reduce plasma lipids." J Am Diet Assoc. 2005 Mar;105(3):449-54. Accessed
November 28th 2013.
5.
Paul A. Davis,
Christine K. Iwahashi. "Whole almonds and almond
fractions reduce aberrant crypt foci in a rat model of colon
carcinogenesis" Cancer Letters Volume
165, Issue 1 , Pages 27-33, 10 April 2001. Accessed November 28th 2013.
6.
Jenkins DJ, Kendall
CW, Marchie A, Parker TL, Connelly PW, Qian W, Haight JS, Faulkner D, Vidgen E,
Lapsley KG, Spiller GA. "Dose response of almonds on coronary heart disease risk
factors: blood lipids, oxidized low-density lipoproteins, lipoprotein(a),
homocysteine, and pulmonary nitric oxide: a randomized, controlled, crossover
trial." Circulation. 2002
Sep 10;106(11):1327-32. Accessed November 28th 2013.
7.
Ying Bao, Jiali Han,
Frank B. Hu, Edward L. Giovannucci, Meir J. Stampfer, Walter C. Willett, and
Charles S. Fuchs. "Association of Nut Consumption with Total and Cause-Specific
Mortality" N Engl J Med 2013;
369:2001-2011, November 21, 2013, DOI: 10.1056/NEJMoa1307352. Accessed November
28th 2013.
8.
Sabine Rohrmann and
David Faeh. "Should we go nuts about
nuts?" BMC Medicine 2013,
11:165. Accessed November 28th 2013.
9.
"Almonds - General allergy
information" Anaphylaxis Campaign. Accessed November
28th 2013.
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