Almonds – Nutrition in a Nutshell

In keeping with the Mediterranean diet I was prescribed as part of my recovery from open heart surgery in March, I eat two ounces of a nut blend every day. While that blend contains walnuts, hazelnuts, peanuts, pistachios and pecans, the star of the show is the almond. When I checked out the nutritional value of almonds I was absolutely shocked at how wonderful this little nut really is…so I just had to share the information with you.

Almonds 101

The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a glorious 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 are an ancient food that has been written about in historical texts, including the Bible. The Romans referred to almonds as the "Greek nut" in reference to the civilization suggested to have first cultivated them. Almonds are now grown in many of the countries that border the Mediterranean Sea including Spain, Italy, Portugal and Morocco, as well as in California, the only U.S. state that produces them. In 1840, almond trees were brought over from Europe and were first planted in New England. Because the climate on the Eastern seaboard did not support their cultivation, the trees were brought to California where they thrived and continue to do so.

Oooooh They’re So Good

Consumers have new reasons to enjoy almonds as researchers have recently announced that nuts not only taste good, but they're also good for you. Almonds are one of the most nutritious of all nuts. As more and more consumers become dedicated to healthy life-styles experts have found that adding natural foods, such as almonds, to your diet may be the prescription for physical wellness in the 21st century. 

Almond benefits include:

 

Cancer Prevention - Almonds are low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer.

 

Phytochemical Powerhouse - Leading nutrition scientists presented their research findings in a symposium entitled "Nuts in a Healthful Diet", as a part of the 1998 Experimental Biology annual meeting. Dr. Gary Beecher, of the USDA-ARS, has analyzed the phytochemical content of almonds and states, "I have never seen this diversity of phytochemicals in a single food source."

 

Reduce Heart Attack Risk - A Loma Linda School of Public Health study showed those who consumed nuts five times a week had a 50% reduction in risk of heart attack. 

 

Lower Cholesterol - In one clinical study, Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc., showed that almonds added to the diet had a favorable effect on blood cholesterol levels and that none of the study groups experienced weight gain in the study. 

 

One ounce of almonds contains 12 percent of your daily allowance of protein and absolutely no cholesterol! You'll also get 35 percent of your daily allowance of vitamin E, that valuable antioxidant with so many cancer-fighting qualities. And most of the fat in almonds is monounsaturated, also known as the "good" fat.

This little nut is also loaded with minerals like magnesium, phosphorus and zinc, as well as lots of healthy fiber. And don't forget calcium and folic acid - they're in there too!

When you get right down to the details, it's no wonder so may people go nuts for almonds!

 

20-25 almonds (approximately one ounce) contain as much calcium as 1/4 cup of milk, a valuable tool in preventing osteoporosis.

 

Almonds are the best whole food source of vitamin E, in the form of alpha-tocopherol, which may help prevent cancer.

 

If you're pregnant, or thinking about it, almonds are a great source of the folic acid you need!

 

Almonds contain more magnesium than oatmeal or even spinach. Are you listening, Popeye?

 

Build strong bones and teeth with the phosphorus in almonds.

 

This impressive list shows you exactly how many great nutrients almonds have to offer.

 

Nutrient Values		Single Serving  (1 ounce)
Food Component		% Daily Value	% Daily Value in 3 oz.
Macronutrients
Calories	170.0
Protein	6.0 g	12%	36%
Carbohydrate	6.0 g	2%	6%
Fat	15.0 g	23%	66%
Alcohol	0.000 g
Fats
Cholesterol	0.000 mg	0%
Saturated Fat	1.5 g	8%	24%
Mono Fat	10.0 g
Poly Fat	3.0 g
Carbohydrates
Dietary Fiber	3.0 g	12%	36%
Soluble Fiber	0.057 g
Insoluble Fiber	2.436 g
Sugar	2.0 g
Vitamins
Vitamin A	0.0 IU	0%
Vitamin E	10.0 IU	35%	105%
Thiamin	0.06 mg	4%	12%
Riboflavin	0.22 mg	4%	12%
Niacin	0.95 mg	4%	12%
Vitamin B6	0.03 mg	2%	6%
Folate	17.0 mcg	4%	12%
Vitamin B12	0.000 mcg	0%
Pantothenic Acid	0.0 mg	0%
Biotin	6.0 mcg	2%	6%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 IU	0%
Minerals
Sodium	0.0 mg	0%
Potassium	207.0 mg	6%	18%
Iron	1.0 mg	6%	12%
Calcium	75.0 mg	8%	24%
Magnesium	84.0 mg	20%	60%
Phosphorous	147.0 mg	14%	42%
Zinc	1.0 mg	6%	18%
Copper	0.27 mg	14%	42%

 

Almonds are an effective weapon in the battle against heart disease. In fact, you may decrease your risk by as much as 50 percent just by eating almonds five times a week! A recent study showed that including almonds in a diet that’s already low in saturated fat and cholesterol helps knock your cholesterol down even more. And that lowers your risk for heart disease.

Almonds and Heart Disease

You already know that a low-fat diet and regular exercise are key to living a long and healthy life. The problem is that many people took that low-fat message to mean no-fat. And while too much fat certainly isn’t good for you, all fats are not created equal. Some are actually good for you. The American Heart Association has recently eased up on its recommendation that no more than 30 percent of our calories come from fat. They now say additional fat is okay, as long as it’s unsaturated – like the good fat found in almonds!

Almonds are rich in the vitamins and minerals that help build a healthy heart, especially vitamin E. And did I mention that these little nutrient nuggets are cholesterol free? Since cholesterol is a major risk factor for heart disease, adding almonds to your diet is a great way to keep that risk under control. For many, the first sign of heart disease is a heart attack. But a diet low in saturated fat and cholesterol, and rich in the monounsaturated fat found in almonds can help reduce your risk for heart disease.

 

Almonds and Cancer

Of all the newly discovered benefits of almonds, one of the most exciting is the potential they may have to reduce cancer risks. Many of the nutrients found in almonds are believed to have positive effects on several different types of cancer. Dr. Paul Davis, Ph.D, of the University of California, Davis, has studied the potential effects of whole almonds on an array of colon cancer variables. Dr. Davis concluded that the monounsaturated fat in almonds may have a positive impact in the reduction of colon cancer. Other research, conducted at Penn State, showed that the phytochemicals in almonds inhibited tumor cell growth. A one-ounce serving of almonds provides more than 35 percent of your Daily Value of vitamin E. Many studies suggest this powerful antioxidant may protect against prostate and cervical cancers.

 

The calcium found in almonds may lower risks of colon and rectal cancers. Almonds’ fiber content may also help protect against colon cancer. The folic acid in almonds may help reduce the risk of cervical cancers. Researchers in Finland have even linked almonds to a reduction in risk of lung cancers.

While there is still much to learn, the preliminary findings are very encouraging. The Almond Board of California is supporting research into the nutritional benefits of almonds, and nuts in general. We’re learning that nutrition may be one of our most powerful weapons against several deadly diseases.

A few quick serving ideas:

·        Add a punch to plain yogurt by mixing in some chopped almonds and dried fruit.

·        Enhance a healthy saute of curried vegetables with sliced almonds.

·        Add some almond butter to a breakfast shake to boost its taste and protein content.

·        Almonds and apple slices make a wonderfully simple, on-the-go power snack.

·        Make a delightful cold rice salad with almonds, fresh garden peas and currants.

·        Add sliced almonds to chicken salad.