Amazing Almonds

These versatile nuts are highly nutritious, packing a potent nutritional profile that is rich in healthy fats, anti-aging antioxidants, vitamins, and minerals.

July 4, 2024

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Almonds come in three flavor phenotypes, sweet, slightly bitter, and bitter, with the sweet phenotype being the most popular. Almonds are among the most popular tree nuts, and this is for good reason. Not only do they taste great with a subtle buttery flavor, but these versatile nuts are also highly nutritious, and they are rich in healthy fats, anti-aging antioxidants, vitamins, and minerals.

Nutritional profile

Just one ounce of almonds contains 3.5 grams of fiber, 6 grams of protein, 14 grams of monounsaturated fat, 48% of the daily recommended value for vitamin E, 27% of the DRV for manganese, 18% of the DRV for magnesium, and a decent amount of copper, phosphorus and vitamin B12. This small handful of nuts contains 164 calories and 6 grams of carbohydrates which includes 3.5 grams of fiber.

Antioxidants

Almonds are a rich source of polyphenol antioxidants that help to protect against oxidative stress which damages molecules within our cells and is a major contributor to aging, inflammation, and disease.

Almonds are among the best sources of vitamin E, which is a family of fat-soluble antioxidants. Although more research is needed, high vitamin E intake has been shown to be linked with lower rates of heart disease, cancer, and Alzheimer’s disease.

Heart health

While almonds are high in fat, it is unsaturated fat which does not increase the risk of LDL cholesterol which is a known risk factor for heart disease. In fact, some studies suggest that almonds may be effective in lowering LDL. Almonds have also been shown to protect LDL from oxidation, which in turn helps to prevent the development of atherosclerosis, and may lead to a reduced risk of heart disease over time.

Magnesium

These nuts are low in carbs while being high in protein, fiber, and healthy fats making them great choices for those with diabetes. Another claim to fame is their high levels of magnesium which is involved in over 300 bodily processes such as blood sugar management. Magnesium may also help to lower high blood pressure levels which is one of the leading drivers of kidney failure, stroke, and heart attacks.

Weight Management

The high fiber and protein content also help to reduce hunger which can help to prevent overeating. These satiating properties can be of great assistance to an effective weight loss plan. Some studies even suggest that they might help to slightly boost metabolism. However, it might be best to enjoy almonds in moderation because they are high in calories.

Versatility

From almond milk to almond butter, raw or honey roasted, these versatile tree nuts can be added to salads, cereal, smoothies, shakes, or trail mixes as healthy snacks in moderation. They pair wonderfully with chocolate, fruits, yogurt, cheese, and some meats. If you are looking to add some crunch to your dish, a light aroma, or you just want to add some variety to your diet, why not consider almonds?

Take away

While almonds may pack a potent nutritional profile and can help to strengthen bones, promote heart health, prevent cancer, help with weight management, provide protein and choline for those following a plant-based diet, and much more, they may not be good for everyone, such as those with allergies. Additionally, young children, some older people, and anyone who has difficulty swallowing should avoid eating whole nuts due to the risk of choking.

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.

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References/Sources/Materials provided by:

T.J.W. at WHN

https://www.almonds.com/tools-and-resources/food-safety-and-quality/california-almond-characterization.

https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia/the-skinny-on-fats

http://www.ncbi.nlm.nih.gov/pubmed/15746835

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946253

https://www.karger.com/Article/Abstract/369997

https://www.tandfonline.com/doi/abs/10.3109/10715762.2014.896458?journalCode=ifra20

https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

https://health.gov/dietaryguidelines/2015/guidelines/appendix-7

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899293