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"Uncovering the Nutritional Benefits of Almonds: A Closer Look at this Superfood"

Updated: Jul 1

Almonds as a whole are well-agreed upon to be an excellent snack or meal addition as far as flavor enjoyment andhealth are concerned and those almonds in the store just won't do!

A small handful of almonds deliver many nutrients

Fiber: 3.5 g

Protein: 6 g

Fat: 14 g (9 of which are monounsaturated)

Vitamin E: 48% of the daily value (DV)

Manganese: 27% of the DV

copper, vitamin B2 (riboflavin), and phosphorus

This is all from a small handful of almonds, which has 164 calories and 6 grams of carbohydrates, which includes 3.5 grams of fiber. It is important to note that your body does not absorb about 6% of the monounsaturated fats in almonds because this fat is inaccessible to digestive enzymes Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed by the body. While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc, and calcium your body absorbs from almonds.


almond blossum
Almond in Bloom

Almonds are high in antioxidants

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. The powerful antioxidants in almonds are largely concentrated in the brown layer of their skin. For this reason, blanched almonds — those with skin removed — have less antioxidant capacity. This means they may not offer the same anti-inflammatory capabilities.


Almonds are high in vitamin E

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.


Almonds can assist with blood sugar control

Nuts are low in carbs but high in healthy fats, protein, and fiber. This makes them a perfect choice for people with diabetes.


Almonds provide a high amount of magnesium.

Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar management.  The daily value for magnesium is 420 milligrams (mg). And 2 oz of almonds provides almost half that amount: 153 mg of this important mineral. 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.


Magnesium also benefits blood pressure levels

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.

Shelled Raw Almonds

Almonds can lower cholesterol levels

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


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. 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. Snacking on almonds may significantly reduce oxidized LDL.


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, some 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.


Almonds may not be cheap, but they are cheaper than the doctor or hospital. Eat well, live well, and support your organic famer.

You can buy unpasteurized raw almonds and almond butter directly from the California farmer at Capay Hills Orchard. Order off the website, or by calling or texting 530-507-8222. Talk or text directly with the farmer, Brian Paddock Alternatively email Please share this post with your friends.

Capay Hills Orchard is a small family farm growing the best raw almonds, raw almond butter and smoked almonds. Capay Hills Orchard is Veteran owned, Bee Friendly certified, and of-course Certified Organic using Regenerative farming practices.


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