The Health Benefits of Almonds

The Health Benefits of Almonds

Brief History of Almonds

The almond is believed to have originally been cultivated in Asia and North Africa, and it was Spanish missionaries who first brought almonds to California. According to the Food and Agriculture Organization (FAO), the United States is the largest producer of almonds in the world.

The almond featured significantly in different cultures throughout history. The Romans would shower the bride and groom with almonds as a blessing of fertility. In Egypt, almonds were used in bread that was served exclusively to the Pharaohs. There are also several references to the almond in the Bible.

The health benefits of almonds include reduced LDL cholesterol, reduced oxidative damage from smoking, and stabilized blood sugar levels after eating.
Nutrients in Almonds

Nutritionally, almonds have more calcium than any other nut and are an excellent source of monounsaturated and polyunsaturated oils, protein, potassium, magnesium, iron, zinc, and vitamin E. More than 60% of the fat comes from monounsaturated fat.They are a good source of antioxidant flavonoids.
NUTRITIONAL HIGHLIGHTS
Almond, nut, raw     Nutritional value per
100 g (3.5 oz)
Energy     2,418 kJ (578 kcal)
* Carbohydrates     20 g
Dietary fiber             12 g
* Fat                     51 g
* Protein             22 g
Thiamine (Vit. B1)     0.24 mg
Riboflavin (Vit. B2)     0.8 mg
Niacin (Vit. B3)     4 mg
Pantothenic acid (B5)     0.3 mg
* Vitamin B6             0.13 mg
* Folate (Vit. B9)     29 ?g
Vitamin E             26.22 mg
* Calcium             248 mg
* Iron                       4 mg
* Magnesium             275 mg
Phosphorus             474 mg
Potassium             728 mg
Zinc                       3 mg
A comprehensive breakdown of nutrients can be found in the Nutrition Database where this food can also be added to a meal planner.


Almonds for Cholesterol Reduction
In recent studies it has been demonstrated that almonds significantly reduce LDL cholesterol, which may lessen the risk of heart disease.

In a randomized crossover trial involving 22 men and women to determine the effect of almonds on LDL cholesterol, half of their habitual fat was replaced with either whole almonds or almond oil for 6-wk periods, and LDL cholesterol was significantly decreased.

Another study of forty-five men and women who followed one of three diets; almond-based, olive oil-based, or dairy-based for 4 weeks showed reductions in total cholesterol and LDL cholesterol in the almond based diet. Within group analysis revealed that the almond-based diet induced significant reductions of LDL cholesterol.
Almonds for Weight Loss
There is some concern of weight gain from consumption of the fat content in almonds. A study of twenty women was conducted which demonstrated that ten weeks of daily almond consumption did not affect weight loss adversely.

In another 24-week trial, it was concluded that a low calorie diet supplemented with almonds was effective in a greater and more sustained weight loss.
Almonds to Reduce Damage From Smoking
In a study involving 60 healthy males who were smoking and 30 healthy not smoking, it was found that the antioxidant nutrients found in almonds could increase antioxidant defenses and reduce oxidative damage in people who are smoking.
Almonds for Blood Sugar Stability
In a human study it was found that almonds helped stabilize blood sugar levels after eating, and a decrease in insulin levels in the blood were also recorded. Stable blood sugar levels help to protect against heart disease, diabetes and obesity.
Almonds for Cancer Prevention
In preliminary studies, results suggest that almonds may be helpful in the prevention of colon cancer.