Go Nuts About Almonds
Almonds are one of those foods that are sometimes referred to as “super foods” because they are packed full of good things and they are one of the most nutritious of all nuts. They are also tasty and make a great, healthy snack.
So why, exactly, are almonds so great?
Nutritional Content of Almonds
The information below is based on almonds in their skins. Almonds that have had their skins removed (i.e. blanched almonds) will have lost some of their beneficial nutrients.
| Nutrient Values of Almonds per serving (28g/1 ounce) |
||
| % Daily Value | ||
| Calories | 170 | |
| Protein | 6.0 g | 12% |
| Carbohydrate | 6.0 g | 2% |
| Fat | 15.0 g | 23% |
| Fats: | ||
| Saturated Fat | 1.5 g | 8% |
| Mono Fat | 10.0 g | |
| Poly Fat | 3.0 g | |
| Carbohydrates: | ||
| Dietary Fibre | 3.0 g | 12% |
| Soluble Fibre | 0.057 g | |
| Insoluble Fibre | 2.436 g | |
| Sugar | 2.0 g | |
| Vitamins: | ||
| Vitamin E | 10.0 IU | 35% |
| Thiamin | 0.06 mg | 4% |
| Riboflavin | 0.22 mg | 4% |
| Niacin | 0.95 mg | 4% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate | 17.0 mcg | 4% |
| Biotin | 6.0 mcg | 2% |
| Minerals: | ||
| Potassium | 207.0 mg | 6% |
| Iron | 1.0 mg | 6% |
| Calcium | 75.0 mg | 8% |
| Magnesium | 84.0 mg | 20% |
| Phosphorous | 147.0 mg | 14% |
| Zinc | 1.0 mg | 6% |
| Copper | 0.27 mg | 14% |
Just eat 20-25 of these nuts (which is approximately 1oz or 28g) and you will have eaten 12% of your daily dietary fibre needs and over a third of your recommended daily intake of vitamin E.
Although almonds, like all the nuts, are quite high in fat, they contain heart-healthy, mono-saturated fat and are cholesterol free.
So let’s look in more detail at how all of the nutrients found in almonds are important for health:
Almonds, Calories and Weight Loss
If you’re trying to watch you weight and keeping an eye on the calorific value of foods, you may be tempted to steer clear of nuts. But before you make that decision there are some things that you need to know.
A study by King’s College in London, indicated that the fibre structure of almonds may help to block the absorption of fat and carbohydrates and improve satiety (fullness), which could help prevent weight gain and help prevent the onset of diseases such as type 2 diabetes.
There is other evidence that eating almonds (in moderation) could actually help you to lose weight. In a study where two groups of dieters eating the same number of calories were compared, the ones who got around 500 of their calories from almonds lost more weight than the other group.
A number of other studies1 have also shown that individuals who eat the most nuts tend to have the lowest body mass index (BMI).
Monounsaturated Fats Found in Almonds
Monounsaturated fats are widely believed to be the healthiest of all the fats. They provide essential fatty acids which are important for many of the body’s functions. Sources of monounsaturated fats are usually good sources of Vitamin E, a powerful antioxidant.
Monounsaturated Fats also help to reduce LDL cholesterol and to increase the amount of HDL cholesterol. (For more information on cholesterol, see the article: Cholesterol Explained.)
Almonds and Heart Health
As mentioned above, almonds contain no cholesterol and help to reduce LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol. Low levels of LDL and high levels of HDL are associated with good heart health.
Research by the University of Toronto, showed that almonds help lower LDL (bad) cholesterol and atherosclerosis (a narrowing of the arteries due to a build-up of fatty deposits) as much as a statin drug.
There are numerous studies2 that have shown that nut consumption is associated with a reduced risk of heart disease.
In fact, one study3 showed that individuals who consumed nuts 5 times a week had a 50% reduction in the risk of heart attack.
So, apart from their effects on cholesterol, how do almonds offer these heart benefits?
It is believed that vitamin E, which is an excellent antioxidant may help to reduce heart risk and almonds are a great source of vitamin E.
Vitamin B1 (thiamin) contained in almonds, helps in the production of the neurotransmitter, acetylcholine, which is used to relay messages between the nerves and muscles and to ensure proper cardiac function.
People suffering from congestive heart failure showed considerable improvements in their echocardiograms, when vitamin B1 was administered intravenously for seven days.
The mineral magnesium has also been associated with heart health as it helps to maintain a normal heart rhythm and it is used to treat congestive heart failure. It has the ability to block the entry of calcium into vascular smooth-muscle cells and heart muscle cells. As a result, magnesium supplementation can help reduce vascular resistance, lower blood pressure, and lead to more efficient heart function.
Magnesium helps to dilate blood vessels, ensuring a smooth flow of blood to the heart and it also has anti-clotting properties. Studies have shown that magnesium deficiency is associated with heart attack and that immediately following a heart attack, insufficient magnesium results in greater free radical injury to the heart.
Almonds also contain resveratol, the same anti-inflammatory phytochemical found in red wines, which is believed to be a factor in the low incidence of heart disease among the French, despite a diet high in saturated fats.
Other phytochemicals found in almonds include beta-sitosterol, stigmasterol and campesterol, all of which are believed to help maintain a healthy heart.
C-reactive protein is a protein that increases during systemic inflammation and it is believed to be an indicator for heart disease. Eating almonds reduces c-reactive protein levels (most likely due to their anti-inflammatory properties). Almonds are also a source of folic acid, which can help to reduce the level of homocystein, high levels of which are another marker for increased heart disease risk.
Potassium, found in almonds, helps to regulate blood pressure. High blood pressure is a risk factor for cardiovascular disease.
Another form of nutrients are called flavonoids. Flavonoids are antioxidants and almonds (in their skin and not blanched) contain a unique combination of 20 of them.
In a recent study, researchers evaluated the diets of more than 34,000 women. The study looked at total flavonoid intake, types of flavonoids consumed and what foods were the sources of these flavonoids. They then looked at the women who ate the most flavonoids and assessed how this affected their risk of developing heart disease, compared to women who did not get have flavonoid content in their diet. The results showed that certain flavonoids from dietary sources have the potential to lower the risk of heart disease by up to 22 percent.
Jeffrey Blumberg, PhD, Senior Scientist and Director of the Antioxidant Research Laboratory at Tufts University said: “The main type of flavonoids we found in a serving of almonds are also the ones that provide the highest degree of protection against cell death from oxidants, a mechanism that appears to play an important role in reducing the risk of chronic diseases,” and he adds, ”Almonds have already been shown to be beneficial to heart health, and we continue to discover the many reasons why.”
Almonds and Cancer
Almonds are a great whole food source of vitamin E which may help prevent cancer.
Studies carried out by the American Institute for Cancer Research and the World Cancer Research Fund have shown that several substances found in almonds could be useful in the prevention of cancer.
Quercetin and kaempferol are two flavonoids found in almonds that have been found to be strong suppressors of lung and prostate tumor growth and a study4 has shown that these plant chemicals inhibited the tumor cell growth in culture.
Flavonoids found in almonds also suppressed breast cancer cell growth when these cells were exposed to cancer-causing agents.
Almonds may also help to prevent colon cancer by improving the movement of food through the colon. Researchers in Finland have linked almonds to a reduction in risk of lung cancer.
Vitamins and minerals found in almonds are also associated with cancer prevention (see below).
Vitamins and Minerals in Almonds
| Vitamin E | 10.0 IU | 35% |
| Thiamin | 0.06 mg | 4% |
| Riboflavin | 0.22 mg | 4% |
| Niacin | 0.95 mg | 4% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate | 17.0 mcg | 4% |
| Biotin | 6.0 mcg | 2% |
| Minerals: | ||
| Potassium | 207.0 mg | 6% |
| Iron | 1.0 mg | 6% |
| Calcium | 75.0 mg | 8% |
| Magnesium | 84.0 mg | 20% |
| Phosphorous | 147.0 mg | 14% |
| Zinc | 1.0 mg | 6% |
| Copper | 0.27 mg | 14% |
Vitamin E is particularly important for the protection of cell membranes as well as keeping skin, heart and circulation, nerves, muscles and red blood cells healthy.
Vitamin E is an antioxidant which protects cells against the effects of free radicals, which can cause cell damage that may lead to the development of cardiovascular disease and cancer.
Vitamin E also helps to prevent blood clotting by thinning the blood.
Other heath benefits of vitamin E include: it helps to boost the immune system, protects the nerves and muscles, protects against eye disorders (such as inflammation of the eye tissues and cataracts), defends against rheumatoid arthritis (and possibly other types of arthritis), asthma, and various diabetes-related complications.
Thiamin helps to convert carbohydrates into glucose, which produces the energy for carrying out body functions. It is also required for the breakdown of fats and protein. It is involved in the production of digestive acids.
Thiamin plays a role in ensuring nerve health, helps in the production of red blood cells, improves memory and concentration (and may help prevent Alzheimer’s disease), prevents cataracts (in combination with other nutrients).
In addition, vitamin B1 helps to maintain the muscle tone along the wall of the digestive tract and promotes the health of the nervous system, skin, hair, eyes, mouth, and liver. It also helps the body to withstand stress and maintain a positive mental attitude.
Thiamin also helps to maintain proper cardiac function.
Vitamin B2 (Riboflavin) plays a critical role in the body’s energy production as it helps in the breakdown of protein, fat and carbohydrate. It is important for healthy skin, eyes, nervous system and mucous membranes. It also helps produce steroids, red blood cells and antibodies.
Riboflavin helps to maintain a strong immune system and protects against damage caused by free radicals.
Vitamin B2 may help the body absorb iron from the food we eat and an insufficient supply can stop Vitamin B6 from working..
Niacin (Vitamin B3) is required for the release of energy and metabolism of carbohydrates, fats, and proteins. It is important for good circulation, healthy skin, the functioning of the nervous system, normal secretion of bile and stomach fluids and in the synthesis of sex hormones.
A form of niacin, nicotinic acid, is used in high doses to lower high LDL cholesterol levels and it also helps to increase HDL cholesterol levels. Another form of niacin, nicotinamide is being studied for its ability to prevent and control diabetes.
Vitamin B6 is a vital nutrient which is responsible for the proper function of sixty enzymes within our bodies and so plays an essential part of the formation of virtually all new cells in the body. It is also essential for the metabolism of protein, the proper functioning of the nervous system and the immune system.
Vitamin B6 is involved in the synthesis of hormones (it helps to regulate estrogen and progesterone) and production of hemoglobin in red blood cells and contributes to the production of serotonin (which is important for a sense of mental wellbeing).
Some studies report that low levels of vitamin B6 in the body maybe linked to cardiovascular disease. Vitamin B6 is also believed to help with stress control.
Folate (Folic acid or vitamin B9) works with vitamin B12 to form healthy red blood cells and it is also essential for the development of other new cells. It is especially important for pregnant women, as it can help to prevent birth defects suchas spina bifida. Recent studies suggest that folic acid may also play a role in preventing some heart defects and in preventing premature births.
Folate also appears to decrease the risk of high blood pressure as it relaxes blood vessels and may therefore help to prevent strokes. It helps to support the immune system.
It also believed that folate helps with memory and mental acuity and may have a role in regulating mood, especially when taken with other B vitamins. It reduces homocysteine levels, which are found in greater amount in depressed people.
High homocysteine levels are also associated with heart disease, so folate may help to reduce the risk of this. Folate has also been cited as helping to reduce breast and pancreatic cancer.
Biotin (vitamin B7) is needed for the release of energy from food, for maintaining normal skin and hair and for the functioning of the nervous system.
Potassium is a very important mineral for the proper function of all cells, tissues, and organs in the human body. It is also an electrolyte, a substance that conducts electricity in the body, along with sodium, chloride, calcium, and magnesium.
Muscles need potassium to contract, so potassium is crucial to heart function; it helps the heart to beat properly and also helps to regulate blood pressure
Since potassium plays a key role in skeletal and smooth muscle contraction, it is also important for normal digestive and muscular function.
Potassium is involved in the storage of carbohydrates for use by muscles as fuel. It is also important in maintaining the body’s proper electrolyte and acid-base (pH) balance.
Keeping the right potassium balance in the body depends on the amount of sodium and magnesium in the blood. Too much sodium may increase the need for potassium.
At least one study shows a positive link between a diet rich in potassium and bone health. It is believed that this may be because potassium helps to counteract the increased urinary calcium loss caused by high-salt diets, helping to prevent bones from thinning. More research is needed to determine whether a diet high in potassium can reduce bone turnover.
People who get a lot of potassium in their diet have a lower risk of stroke. However, potassium supplements do not seem to get the same benefit.
The kidneys play an important role in eliminating excess potassium from the body (in urine), so people who suffer from kidney disease must stricty limit their intake of potassium.
Iron is needed to make haemoglobin (found in red blood cells), which binds to oxygen from the lungs and circulates it to tissues around the body, such as muscles. It is also important for the production of white blood cells, which play an important part in our immune system. Iron is also required for the production of oxygen carrying myoglobin in muscles.
Iron is vital for metabolising essential B vitamins and for many other reactions to occur in our bodies. It assists enzymes that are involved in the production of bile acids. It is also essential for the regulation of cell growth
Calcium is well known for being important for formation and maintenance of strong teeth and bones, and research has shown that boosting calcium intake can halt bone loss, especially when combined with vitamin D, which enhances its absorption.
Calcium however it is also important for a number of body functions. It is important for muscle function and it regulates muscle contraction including the heartbeat and is also involved in the proper functioning of nerves.
Getting recommended amounts of calcium may help to lower blood pressure. Calcium also helps blood to clot properly.
Studies have shown that a diet low in calcium literally stockpiles fat cells while higher calcium diets depletes them. It has been discovered that a high calcium diet released a hormone which sends signals that are read by the body’s fat cells to lose weight.
Small scale studies have indicated that increased calcium intake may help to reduce symptoms of pre-menstrual syndrome (PMS).
Research has found that a high-calcium diet reduced levels of total cholesterol by six percent and slashed “bad” LDL cholesterol by 11 percent while “good” HDL cholesterol levels remained unchanged.
One ongoing study5 of 85,764 women, aged between 35 to 59, reported that the mineral was tied to a 32% lower risk of stroke among those with the highest intake of the mineral. Women taking at least 400 mg of calcium supplements had a 12% lower risk of ischemic stroke.
Calcium may protect against growths that become malignant in those prone to colorectal cancer. It may also help to protect against breast cancer.
Almonds are a great source of calcium for people who do not eat dairy products.
Magnesium may be even more important for bone health than calcium. Magnesium helps to reguate the amounts of calcium, potassium and sodium in the body.
Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong.
Our cardiovascular system, digestive system, nervous system, muscles, kidneys, liver, hormone-secreting glands, and brain all need magnesium.
Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes.
Almonds are a good source of magnesium.
Phosphorus is essential to the structure of bones and teeth. About 85% of phosphorus in the body can be found in bones and teeth, but it is also present in cells and tissues throughout the body.
Phosphorus helps filter out waste in the kidneys and plays an essential role in how the body stores and uses energy. It is needed for the growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA.
Phosphorus is also needed to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium, and zinc.
Zinc is important for the production of new cells and enzymes. It helps metabolise carbohydrates and is involved in protein synthesis. It helps with the healing of wounds and plays a role in the immune system.
Zinc supports normal growth and development during pregnancy, childhood, and adolescence and is required for a proper sense of taste and smell.
Zinc may be associated with weightloss and regulation of appetite. Insuffieinet zinc is associated with skin conditions such as acne and eczema.
Prostate problems, including prostate cancer, may be associated with low levels of zinc and zinc is important for the reproductive health of both males and females.
Zinc has been shown to decrease the severity and duration of colds. It also helps in protecting against infectious disorders and fungal infections, including pneumonia and conjunctivitis.
Zinc also acts as an antioxidant.
Almonds are a good source of zinc.
Copper helps to produce red and white blood cells and triggers the release of iron to form haemoglobin (the substance that carries oxygen around the body). It also helps in keeping the blood vessels, nerves, immune system, and bones healthy and is essential for normal growth.
Copper is needed for the manufacture of adenosine triphosphate (ATP) which is the energy that fuels all the body’s functions.
It is an essential nutrient that plays a role in the production myelin (which forms a protective sheath around nerveds), melanin (the natural dark pigment that colors skin, hair, and eyes) and collagen (a vital protein that connects and supports body tissues).
Copper works with vitamin C to help make a component of connective tissue known as elastin (which works with collagen in supporting the body tissues). Collagen provides firmness and strength to the body tissues,while elastin provides flexibility.
Arthritis sufferers may benefit from dietary copper not only because of its role in collagen and elastin manufacture but also because it has anti-inflammatory properties.
Copper is a strong antioxidant which helps to protect cell membranes and other tissues form being destroyed by free radicals.
Copper helps maintain proper heart rhythm and can help to lower blood pressure. A study in animals6 has shown that copper can help to prevent heart enlargement and heart failure. Another animal study showed that copper helped to reduce atherosclerosis. Insufficient copper intake is associated with increased cholesterol levels, clot formation, and heart disease.
Copper is involved in thyroid metabolism and increased dietary copper may be beneficial to help support thyroid function.
Copper enhances the effectiveness of vitamin D, which promotes the absorption of calcium, so it plays an important role in maintaining healthy bones and teeth.
Almonds in a Nutshell
There are an awful lot of nutrients, with many, many health benefits packed into each small kernel. Almonds are something most people would benefit from including in their diet.
- the Nurses’ Health Study, the Adventist Health Study and the Physicians Follow-up Study [↩]
- the Nurses Health Study, the Iowa Health Study, the Adventist Health Study and the Physicians Health Study [↩]
- Loma Linda School of Public Health study [↩]
- at Pennsylvania State University [↩]
- Nurses’ Health Study [↩]
- University of Louisville Medical Center and the USDA Human Nutrition Research Center [↩]