ALMONDS
Almonds are an incredibly popular tree nut.
Despite being high in fat, they are highly nutritious and extremely healthy.
Despite being high in fat, they are highly nutritious and extremely healthy.
A 1 ounce (28 grams, or small handful) serving of almonds contains:
- Fiber: 3.5 grams.
- Protein: 6 grams.
- Fat: 14 grams (9 of which are monounsaturated).
- Vitamin E: 37% of the RDA.
- Manganese: 32% of the RDA.
- Magnesium: 20% of the RDA.
- They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.
It is also important to note that 10-15% of an almond’s calories are not absorbed by the body, because the fat is too difficult to access and break down.
Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed. This means that the amount of iron, zinc and calcium you get from the almonds will be reduced somewhat.
Almonds Are Loaded With Antioxidants:
Almonds are a fantastic source of antioxidants.
Antioxidants help to protect against oxidative stress, which can damage molecules in cells and contribute to aging and diseases like cancer .
The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin .
For this reason, blanched almonds (skin removed) are not the best choice from a health perspective.
A clinical trial of 60 male smokers found that 84 grams (about 3 ounces) of almonds per day reduced oxidative stress biomarkers by 23-34%, over a 4 week period .
These findings support those of another study, which found that eating almonds with main meals reduced some markers of oxidative damage .
Almonds Are High in Vitamin E, Which Protects Your Cell Membranes From Damage:
Vitamin E is the name for a group of fat soluble antioxidants.
These antioxidants tend to build up in cell membranes in the body, protecting the cells from oxidative damage.
Almonds are among the world’s best sources of vitamin E, with just one ounce providing 37% of the recommended daily intake .
Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer’s disease .
Magnesium Also Has Benefits For Blood Pressure Levels:
High blood pressure (hypertension) is one of the leading drivers of heart attacks, strokes and kidney failure.
A deficiency in magnesium is strongly linked to blood pressure problems, regardless of whether you are overweight or not .
Studies have shown that correcting a magnesium deficiency can lead to major reductions in blood pressure .
Given that the majority of US adults do not meet the dietary recommendations for magnesium, the addition of almonds to the diet could have a huge impact.
Almonds Prevent Harmful Oxidation of LDL Cholesterol:
Almonds do more than just lower LDL levels in the blood.
They also protect the LDL from oxidation, which is a crucial step in the heart disease process.
The skin of almonds is rich in polyphenol antioxidants, which have been shown to prevent oxidation of cholesterol in test tubes and animal studies.
The effect may be even stronger when combined with other antioxidants, like vitamin E.
In one human study, snacking on almonds for one month lowered oxidized LDLcholesterol levels by 14% .
This should lead to a reduced risk of heart disease over time.
Almonds Are Incredibly Effective For Weight Loss:
Nuts contain several nutrients that are hard for the body to break down and digest.
About 10-15% of the calories in nuts aren’t absorbed, and there is some evidence that eating nuts can boost metabolism slightly .
Combined with the hunger-fighting properties, it makes sense that nuts are a great addition to an effective weight loss diet.
Interestingly, there are some quality human studies that support this.
In one of them, a low-calorie diet with 3 ounces (84 grams) of almonds increased weight loss by 62% compared to a diet enriched with complex carbohydrates .
Another study in 100 overweight women found that those consuming almonds lost more weight than those in the nut-free group. They also had improvements in waist circumference and other health markers .
So, despite being high in fat, almonds are most definitely a weight loss friendly food.
However, almonds may cause problems for people who are prone to binge eating, as they can be quite “more-ish.”.
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