Almonds are loaded with minerals, vitamins, fiber and proteins. In fact, 1/4 of almonds is Vitamin E, which is a very powerful antioxidant required for the maintenance and protection of cells from the free radicals. Being one of the best sources of Vitamin E, eating these nuts helps prevent heart disease, cataract formation and certain types of cancer. They are known good source of energy due to its 50 to 55% high lipid content found in its almond kernels.
In addition, they are highlighted for their rich monounsaturated fatty acids that help control and lower bad cholesterol while at the same time raise the levels of good cholesterol. They contain phytosterols, which are compounds that help lower cholesterol.
Its high fat content is mostly monounsaturated, which is mainly responsible for reducing your risk of a heart disease. By eating at least 1.5 ounces of nuts per day, you are well on your way to preventing heart related problems.
The monounsaturated oil is 65% oleic and 30% linoleic acid. They give high nutritional value as long as you are able to maintain stability in storage.
Monounsaturated fats are the healthy fats found in olive oil, avocados and certain nuts known to help in weight loss, prevent heart related diseases and decrease inflammation. Several studies found the monounsaturated fats’ ability to improve the body’s insulin sensitivity as well as prevent type 2 diabetes.
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Almonds are one of the most nutrient dense nuts found to be gluten free, which makes them a healthy alternative for individuals with celiac disease, not to mention that they are available all year round.
Munching them gives you a constant supply of minerals and nutrients as well as ward off life threatening diseases. Raw almonds are one of the best sources of protein. The protein content of almonds is equitable to the protein content of lean meat.
Know that storage is a very important consideration in buying almonds, because of its high fat content. It is important they are stored properly to prolong freshness for several months and prevent them from getting rancid.
Nutrient profile of almond (per 100 grams)
578 energy kcal
50.64 lipid fat
Total lipid fat breakdown
3.881 Total saturated fatty acids
32.155 total monounsaturated fatty acids
12.214 total polyunsaturated fatty acids
Almonds are alkaline and eating the fruit in its raw state would be ideal in obtaining at least 75% of the daily alkaline food balance. In one study, the almond diet successfully demonstrated in lowering blood pressure and losing weight about 30% better than the standard low calorie, low fat diet.
It was found that the cell walls of the almond nut act as a partial barrier to fat absorption. Almonds can help save your life and also, help you maintain a smaller waste. And yes, awareness is the first step to healing. Eat more almonds!
The abundance of monounsaturated fat reduces blood cholesterol levels and has been found ideal in meeting body energy requirements. Although almonds have only trace amounts of Omega 3, the nuts supply at least 10g of Omega 6 and other essential fatty acids.
The magnesium content of the almonds promotes blood flow, nourishes white nerve fibers, and helps the nerves relax. The phosphorus content of the nuts enhances the health of the nervous system, blood circulation, concentration, and memory.
Almonds help you avoid a brain drain, promote creativity, and enhance the brain’s memory. Research shows that essential fatty acids are needed for the development of brain and neural tissue.
Deficiencies have been linked to mental disorders and problems with the nervous system. Among the many recent innovations in the food industry, functional foods are recognized as one of the most interesting areas that may begin a market trend in weight loss as well as the prevention of diabetes and heart diseases.
Janick, J. & Paull, R. E. (2006). The Encyclopedia of Fruit & Nuts. Cambridge, MA: CABI North American Office.
Koch, M. U. (2011). Laugh with Health: Your Complete Guide to Health, Diet, Nutrition, and Natural Foods. Australia: Exisle Publishing Limited.
Recent studies have explored the acute effects of almond consumption on glucose, insulin and gut hormone concentrations, with potential implications for chronic use. Almond consumption favorably influences the metabolic factors that were known to cause the progression of type 2 diabetes.
Almonds are a rich source of fiber, highly digestible protein, unsaturated fat and Vitamin E. At present, the almond milk has become a popular alternative to dairy milk due to its favorable taste and nutritional values.
The consumption of almonds is linked to the reduction in blood cholesterol, improvement in glucose regulation and anti-inflammation, and the amelioration of oxidative stress. The almond milk, especially the unsweetened, is an excellent substitute for cow’s milk and an obvious choice for vegans. Almond milk has no cholesterol and is 50% lower in calories than cow’s milk. But it has less protein than the nuts due to processing. So, if you want to get the health and weight loss benefits of almonds to the optimum, eat it!