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Almond Health Facts

The health benefits of almonds are absolutely huge. It is a superfood. In fact the FDA officially recognizes almonds to comply with "healthy" labeling criteria since they are proven to be rich in beneficial monounsaturated fats, fiber, and other nutrients. The almond may be considered a fruit or a seed (technically a stone fruit).

 

Nutritional Snapshot

Almonds are an excellent snack or meal addition. When buying unpasteurized, natural, raw almonds direct from the farmer they are at their optimum level of nutrition. A small handful of almonds (1 oz= 23 almonds) delivers many nutrients. Here’s a quick nutritional snapshot:

Calories: 160

Carbohydrates: 6 g (includes Fiber: 3.5 g)

Protein: 6 g

Fat: 14 g (9g of which are monounsaturated)

Vitamin E: 50% of the daily value (DV) - That’s high!

Manganese: 25% of the DV- That’s high, nice!

Magnesium: 20% of the DV- That’s high, nice!

Phosphorus: 134 g 10% of the DV!

Copper: 30% of the DV!

Zinc 8% of the DV!

Riboflavin (Vitamin B2): 25% of the DV!

 

See below this page for full list.

 

Almonds are high in Antioxidants and Vitamin E

Antioxidants help protect against oxidative damage, a major contributor to aging and disease, which can damage molecules in your cells and contribute to inflammation, aging, and diseases like cancer.

 

Vitamin E is a family of fat-soluble antioxidants. These antioxidants are found within the structure of cell membranes in your body, protecting your cells from oxidative damage. Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer, and Alzheimer’s disease.

 

Almond skins have flavonoids.  are a large group of plant compounds (phytochemicals) that act as powerful antioxidants, protecting cells from damage by neutralizing harmful free radicals, reducing inflammation, and supporting heart/brain health  

 

For this reason, blanched almonds — those with skin removed — have less antioxidant capacity. This means they may not offer the same anti-inflammatory capabilities.

 

On the very slightly negative side, almonds do contain phytic acid, that while an antioxidant, binds minerals like iron, zinc, and calcium, slightly reducing their absorption, but this is usually only a concern for those with poor diets, as soaking/sprouting nuts reduces phytate levels and proper diets usually provide enough minerals anyway.

 

High in Healthy Fats

Almonds are low in carbs but high in healthy fats, protein, and fiber. This makes them a perfect choice for people with diabetes.  It is important to note that your body does not absorb but about 6% of the monounsaturated fats in almonds because this fat is inaccessible to digestive enzymes.

 

Almonds are High in Magnesium and Assist with Blood Sugar Control

Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar management.  Just 2 oz of almonds provides almost half the daily value (DV). Interestingly, it is estimated that at least a quarter of people with type 2 diabetes have a deficiency in magnesium. Adequate magnesium intake has been associated with a reduced risk of type 2 diabetes and improved blood sugar management in people with diabetes.  Magnesium may also be linked to reductions in insulin resistance among people with and without diabetes.  This indicates that foods high in magnesium, such as almonds, may help prevent metabolic syndrome and type 2 diabetes, both of which are major health concerns.

 

The magnesium in almonds may also help lower blood pressure levels. High blood pressure is one of the leading drivers of heart attacks, strokes, and kidney failure. A deficiency in magnesium is strongly linked to high blood pressure.

 

Almonds are high in Manganese

Almonds are an excellent source of manganese with just 1 oz providing 25% DV. It works alongside other nutrients like Vitamin E and magnesium to support energy, heart health, and overall well-being.

  • Metabolism: Essential for carbohydrate, amino acid, and cholesterol metabolism.

  • Antioxidant: Acts as an antioxidant mineral, protecting cells from damage.

  • Bone & Heart Health: Supports bone structure and function, and helps with blood pressure.

 

Calcium:

One serving of almonds contains as much calcium as ¼ cup of milk, a valuable tool in preventing osteoporosis and building strong bones and teeth.

 

Copper:

One ounce of almonds every day will provide 30% of your daily value! It is essential for energy, iron absorption, and connective tissues.

 

Riboflavin (Vitamin B2)

is crucial for converting food into energy, supporting cell growth, metabolism, and red blood cell production, while also acting as an antioxidant to protect cells. It's vital for maintaining healthy skin, hair, and vision, and helps the body process carbs, proteins, and fats, working with other B vitamins for overall metabolic efficiency and development

 

Almonds can lower cholesterol levels

Studies have indicated almonds may be effective in lowering LDL. High levels of low-density lipoproteins (LDLs) in your blood — also known as “bad” cholesterol — are a well-known risk factor for heart disease.

Almonds prevent harmful oxidation of LDL cholesterol. Almonds do more than just lower LDL levels in your blood. They also protect LDL from oxidation, which is a crucial step in the development of atherosclerosis. Atherosclerosis is the narrowing of arteries caused by fatty plaque buildup on the artery wall lining, which increases the risk of heart disease.

Almost all the fat in almonds is monounsaturated, with absolutely no cholesterol. Almond nuts have long been known to be good for the cardiovascular system, but only recently have clinical trials supported this health claim. Regular consumptions of almonds appear to lower low-density lipoproteins, or bad cholesterol [2].

 

Almond skin is rich in polyphenol antioxidants, which prevent the oxidation of cholesterol in test-tube and animal studies. The effect may be even stronger when combined with other antioxidants such as vitamin E.

 

Eating almonds reduces hunger

Almonds are high in protein and fiber. Both protein and fiber are known to increase feelings of fullness. This can help prevent you from overeating or recreational dining.

 

Almonds may be effective for weight loss Nuts contain several nutrients that your body struggles to break down and digest. Your body does not absorb about 6% of the calories in nuts. Additionally, evidence suggests that eating nuts can boost metabolism slightly. Due to their satiating properties, nuts are a great addition to an effective weight loss diet.

 

Research from the European Journal of Clinical Nutrition found that people can snack on modest amounts of almonds without gaining weight, and that nuts can even help in slimming down [5], [11]

 

Raw, Unpasteurized Almond Benefit

  • Unpasteurized (truly raw) almonds retain their live enzymes which help your body with digestion. Enzymes in the live nut spare our pancreas from the extra work of manufacturing and secreting digestive enzymes needed for digestion [5]. An unpasteurized almond retains, undamaged, all its health benefits.

  • Gluten Free

 

The Damage of Steam Pasteurization- Buy only truly raw almonds!

Steam pasteurization partially cooks the almond, causing a reduction of nutrient content, adding some moisture and degrading the flavor. Steaming almonds sounds harmless, but it's not. In this process, the almonds are exposed to steam for 8 seconds at 210-215 degrees F. For the next 44 seconds, they are moved through a high-heat dehydration tunnel, removing the moisture resulting from the steam. The temperature of the circulating air is 325- 395 degrees F. The almonds themselves reach the temperature of 220 degrees F. Enzyme degradation begins around 105 degrees.

 

There is a 30-70% reduction in in antioxidant properties during heat pasteurization process. [7]  The antioxidant properties are found in the Flavonoids which are in the almond skin.

 

Vitamin content is reduced, proteins are denatured, beneficial bacteria are killed, and the growth of pathogens is encouraged. [7].

 

Heat oxidizes the omega-3 fatty acids in almonds, potentially turning them rotten and creating free radicals that are suspected of playing a role in the development of a host of degenerative medical problems, including cancer. [7].

 

Heating almonds potentially creates harmful levels of acrylamide, a byproduct of the amino acid asparagine. Acrylamide is a chemical known to cause cancer, and/or reproductive toxicity leading to birth defects and other manifestations of reproductive harm. [7].

 

Lower Death Rate:

eating once ounce of nuts was associated with a 20% lower death rate [8]

 

Lower Risk of Breast Cancer

Nut Consumption Associated with lower risk of breast cancer recurrence and death in breast cancer survivors according to a study published in the International Journal of Cancer. Researchers compared nut consumption with cancer survival in 3,449 breast cancer survivors as part of the Shanghai Breast Cancer Survival Study. Those who ate more nuts improved their overall survival and disease-free survival rates when compared to those who consumed lower amounts of nuts. These associations were strongest among survivors with earlier stages of breast cancer.

  • References Wang C, Gu K, Wang F, et al. Nut consumption in association with overall mortality and recurrence/disease-specific mortality among long-term breast cancer survivors. Int J Cancer. Published online October 19, 2021. doi: 10.1002/ijc.33824

  •  

Promotes Glucose Uptake:

There have been numerous citations on the effects of organic almonds on blood sugar. Intake of organic almonds helps maintain insulin sensitivity.

 

Provides Energy:

Almonds are all-natural energy-boosters. In addition to their role in glucose metabolism, organic almonds are packed with the right combination of minerals that speed up the production of cellular energy. Magnesium, manganese, and copper are dietary elements involved in different metabolic pathways that lead to the generation of adenosine triphosphate, which powers cellular activities.

 

Facilitates Regularity:

Nuts are generally considered high-fiber foods, and almonds are no exception. Fiber adds bulk to stool and attracts water in the colon to facilitate regular bowel movements. By doing so, it enables the smooth muscles along the gut to perform peristaltic movements, which are pivotal in the passage of waste materials. The fiber content of organic almonds makes them a viable treatment for constipation.

 

Sharpens Memory:

Organic almonds are among the oldest foods believed to have brain-boosting properties. For one, they are a rich source of fatty acids that are important to the synthesis of brain chemicals and activation of neuronal activities. Almond’s qualities of Vitamin E, magnesium, healthy fats, folic acid, phosphorus, zinc and antioxidants support memory, cognitive function, and neuronal health, helping protect against decline and improving focus and mental clarity. Studies show almonds can improve learning, memory, and blood flow to the brain, making them a popular natural choice for supporting brain function.

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Gut Health

New research from leading scientists suggests that eating almonds supports beneficial gut bacteria and microbiome – a key factor in better digestion and overall health.

Almond consumption boosts the production of butyrate, a short-chain fatty acid (SCFA) that benefits both gut and heart health. Read my full bog on this interesting topic:

https://www.chorganicalmonds.com/post/almonds-for-gut-health

 

Almond Pasteurization and the Law

The only way to receive the full nutritional benefits of almonds is to eat them unpasteurized. In 2007 the Almond Board of California, pseudo-governmental agency, passed a law (7 CFR Part 981) [3] which requires pasteurization for all California-grown almonds. The requirement is the result of two cases of Salmonella Bacteria poisoning and the desire to protect the industry from a larger outbreak. The cases of salmonella were tied to the unclean, on-ground harvesting practices used most growers. Pasteurization is achieved by a fumigant, propylene oxide (listed as an IARC Group 2B carcinogen) or by steam heating. Steam heating destroys most of the health-beneficial enzymes within the almond.

 

Therefore, you may see a package of almonds in a store say the almonds are “raw”, but they are pasteurized by law, unless they are from a foreign country like Spain or Italy. In 2008 a judge ruled companies can use the term raw even if they are pasteurized. UDSA labeling laws do not require the handler to disclose which method they use for pasteurization. The least expensive form of pasteurization is fumigation. Labeling DOES NOT require which type of pasteurization is used, however only steam is approved for an organic product.

  • Part 981.413 and 981.13 exempts growers from pasteurization when they sell via their roadside stand for home use (not for resale) and in quantities not to exceed 100 pounds per customer per day. Our website is an extension of our roadside stand. It is a virtual roadside stand which enables people who do not live near an almond grower to enjoy the nutritional and taste benefits of California almonds [3].

Benefits of Soaking Almonds

  • Nutritional inhibitors and toxic substances found in nuts grains and seeds can be minimized or eliminated by soaking. These are enzyme inhibitors, phytic acid, polyphenols, and goitrogens [1].

  • It is generally accepted that we should sprout nuts and seeds to unleash their full nutritional value by activating their enzymes [4].

Use of Almonds

  • Almonds come in many forms. Almond oil, flour, butter, syrup, paste, and milk are products found in the market worldwide. Almonds can be found whole, cut, or flaked over and in desserts. Different countries use the almond based on their personal cooking dishes. Almond oil can be used as a lotion and by massage therapists during massages. Almond milk is healthy because it has no cholesterol, and almond butter is considered to be a safer fat.

How about those nasty Lectins?​

This topic drives me crazy. Some internet posts are scaring readers with inaccurate, misleading or incomplete information about almonds- no surprise there. This time it’s Lectins. They go so far as to say “recent research suggests” lectins can be quite harmful to our health, but they don’t say what research specifically. Then they frighten you by stating that almond skins are high in Lectin. This is inaccurate.  Please ready my blog on this topic.

https://www.chorganicalmonds.com/post/lectins-and-almonds-the-truth

Oxalate in Almonds “I don’t eat almonds because I have kidney stones”

Before you avoid almonds (a truly healthy nut), let’s make sure that’s a good decision. First, have a healthcare professional confirm the type of kidney stones you have. If they are caused by oxalates, then monitoring your almond intake is a good idea.  There are ways to reduce an almond’s oxalate levels. Read my blog on this topic:​

https://www.chorganicalmonds.com/post/oxalates-in-almonds-kidney-stones

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https://www.tandfonline.com/doi/full/10.1080/1028415X.2020.1868805#abstract

Handler. http://federal.eregulations.us/cfr/section/2011/11/28/7-cfr-981.13

​Just 1 oz of almonds (23 almonds, 1/4 cup)a day has these impressive benefits for your gut, heart and skin

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Almond Support Hearth Health and Reduce Blood Pressure

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Almond Nutrional Value
Almond Nutrients
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