Almond nuts are a nutritionally dense food making them a good dietary choice. Nutritionally dense foods offer the most "bang for the buck" because they contain greater amounts of nutrients.
Almonds, in fact, are a nutritional powerhouse, a natural source of most of the rare nutrients the human body needs for optimal health.
Almonds are good for you! The nuts are high in quality protein, containing 6 grams per ounce. As well, almonds are high in fiber, which has been shown to play a protective role in relation to heart disease and diabetes.
Health Benefits of Almonds
Almonds and Minerals
Almond nuts offer a unique blend of minerals (calcium, potassium, magnesium, manganese) that are beneficial to bone health (aiding in bone mineral density). Additional nutrients in almonds: copper, zinc, and iron.
Almonds and Vitamin E
Almonds are a good source of vitamin E, an antioxidant that can cut risk of certain cancers, cataracts, and heart disease.
Almonds and Folic Acid
Almond nuts are a source of folic acid, which helps in making red blood cells and in protecting against heart disease and stroke.
Almonds and Phytochemicals
Almonds also contain phytochemicals that may render protection against heart disease, cancer, and other diseases.
Almonds and Heart Health
- Almonds are rich in arginine. Current research suggests that arginine-rich diets reduce the risk of coronary disease.
- Almond nuts contain monounsaturated fat, associated with reduction in total and LDL cholesterol levels and thought to contribute to healthful levels of heart-protective HDL. Just one ounce of almonds per day (one handful) may beneficially affect cholesterol levels.
- According to an Aug, 2, 2003 article in Western Farm Press entitled "FDA Gives Almonds Heart Health Nod," in a clinical trial conducted at the University of Toronto, test subjects who ate one ounce of almonds per day lowered their LDL cholesterol by 4.4% from baseline. Subjects who doubled their almond intake saw a greater drop in LDL.
Almonds--Eaten and Enjoyed for Centuries
Almond nuts have been enjoyed for centuries. Nut-derived or plant-based proteins have been a staple in certain cultures and, when combined with a variety of foods, can provide the necessary spectrum of amino acids. The health benefits of nuts have become known and these tasty morsels are consumed to provide some of the protein and fat in modern diets.
Almond Butter
- You can make your own nutritious almond nut butter, blending almonds with a little oil in a food processor until smooth. Use as a spread on toast or crackers or as a sandwich filling.
Almond Milk
- Mix ¼ cup of blanched, ground almonds with 1 cup of water in a blender for creamy almond milk, which is delicious over cereal. Almond milk can be sweetened with vanilla or honey to taste.
Eating Almonds for Good Health
- Dress up steamed green beans with a little butter, Parmesan, and slivered almonds
- Add chopped almond nuts to soups for extra goodness
- Toss a green salad with slivered almonds
- Coat chicken with chopped almond nuts for delicious almond chicken
- Add chopped almonds to granola or oatmeal
- Add blanched, ground almonds to shortbread cookies, replacing ¼ cup of flour with ground almonds
Good-for-you almonds can be enjoyed for their creamy flavor and for the host of health benefits they provide.
