Almonds - Health Benefits, How to Eat, and More...
Almonds are a delicious and healthy superfood with a myriad of benefits. Almonds help lower cholesterol and help you lose weight while being a great source of vitamin E, protein, and fiber.
Almonds are also a great source of mono-unsaturated fats, calcium, magnesium, phosphorus, manganese, iron, potassium, copper, and zinc.
With almond milk, almond butter, or just plain almonds, there are a multitude of choices when it comes to eating almonds.
This article will look at the health benefits of almonds, how to select and store almonds, and the best forms to eat almonds.
Top 5 Health Benefits of Almonds
1. Almonds Help Lower your Cholesterol
In order to get a 10% reduction, participants in the study ate 73grams or about 1/2 cup of almonds per day. This is about 400 calories from almonds alone, so when eating almonds to lower cholesterol, you should be sure to remove 400 calories from another part of your diet.
2. Almonds (Combined with a Low-Calorie Diet) Help With Weight LossIn a dose response study, overweight subjects were put on a low-calorie diet (1000 calories per day). Among other foods, one group ate 84g (~1/2 cup) of almonds while the other ate whole grains with an equal number of calories. By the end of the 24-week study, the almond group experienced more weight loss, had thinner waists, lower blood pressure, and also, kept the weight off for longer (2). It is important to note that almonds help with weight loss only when combined with a low-calorie diet. Otherwise, almonds are a high-calorie food that can lead to weight gain.
3. Almonds are Good Source of Vitamin E
Almonds are one of the top 10 foods highest in vitamin E. Vitamin E is a fat-soluble vitamin, meaning you need fat to absorb it. This makes almonds a particularly good source. Health benefits of vitamin E include reduced cancer risk, alleviation of inflammation, reduced risk of cognitive decline, and promoted eye health.
4. Almonds are High in Fiber
Almonds are one of the highest nuts highest in fiber. A handful (1ounce, 28g) of almonds provides 3.6g (14% DV) of fiber.
Fiber's health benefits include reduced risk of colon cancer, and reduced risk of heart disease.
5. Almonds are a Good Source of Vegetarian/Vegan Protein
Nuts rank among the highest nuts and seeds highest in protein and are a great vegan source of protein. One handful of nuts provide 6 grams of protein, which is 12% of the daily value. If raw almonds are too expensive, consider buying almond butter as an alternative.
How to Buy Almonds
There are many different ways to buy almonds on the market, here is a list of almond products from best to worst. The basic rule is to choose raw almonds and avoid almonds with sugar, added oils, or lots of salt.
- Whole Raw Almonds - Your best choice for consuming almonds, since heat can harm the fats and anti-oxidants in almonds, whole raw almonds are the best choice. Most almonds in the U.S. are pasteurized to prevent problems from bacterial and molds. These pasteurized almonds are still marketed as raw, and are pasteurized using a method that preserves almonds health benefits.
- Raw Almond Butter - While expensive, raw almond butter delivers the benefits of raw natural almonds in a convenient form.
- Dry Roasted Unsalted Almonds - Dry roasted almonds will tend to keep longer than raw almonds. As such they are more common and also cheaper.
- Dry Roasted Almond Butter - A cousin to raw almond butter. Still quite healthy and good substitute for the price.
- Almond Milk - While almond milk may make a great substitute for cow's milk, it actually does not contain that much almond or almond benefits. It is not the greatest source.
- Dark Chocolate Covered Almonds - While both dark chocolate and almonds are a super food, dark chocolate covered almonds tend to be high in sugar and calories and are best eaten in limited amounts.
How to Store Almonds
Almonds are best stored in an airtight container in the freezer. Do this immediately after you buy them and while you consume them. Double sealing almonds in 2 zip-lock bags is a good way to go. Almond butters can be stored in the fridge after opening the jar.
Click each heading below for more information from HealthAliciousNess.com
Almonds are high in mono-unsaturated fats, protein, b-vitamins (b1,b2,b3,b9) vitamin E, calcium, fiber, magnesium, phosphorus, manganese, iron, potassium, copper, and zinc.
To get the most nutrition consume them with the skin, as many vitamins can be found there. Scroll down for the complete nutrition facts or click here to view them.
|100g||1oz (Handful)||1 Cup Whole|
|Serving Size (Grams)||100g||28g||143g|
|Fat (%DV)||49.93g |
|Saturated Fat (%DV)||3.802g |
|Cholesterol (%DV)||0mg |
|Carbs (%DV)||21.6g |
|Fiber (%DV)||12.5g |
|Vitamin A (%DV)||2IU |
|Vitamin B1 (%DV)|
|Vitamin B2 (%DV)|
|Vitamin B3 (%DV)|
|Vitamin B5 (%DV)|
|Vitamin B6 (%DV)||0.137mg|
|Vitamin B9 (%DV)|
|Dietary Folate Equivalents||44μg||12.5μg||62.92μg|
|Vitamin B12 (%DV)|
|Vitamin C (%DV)||0mg|
|Vitamin D (%DV)||0IU|
|Vitamin D2 (%DV)|
|Vitamin D3 (%DV)|
|Vitamin E (%DV)||25.63mg|
|Vitamin K (%DV)||0μg|
|K1 - Dihydrophylloquinone||0μg||0μg||0μg|
|K2 - Menaquinone-4||~μg||~μg||~μg|
(% Adequate Intake)
|Carbs and Sugars|
|Omega 3 to Omega 6 Ratio||0||0||0|
|Omega 6 to Omega 3 Ratio||4108||4108||4108|
|Total Omega 3s||3mg||1mg||4mg|
|18D3CN3 Alpha Linolenic(ALA)||3mg||1mg||4mg|
|18D4 Stearidonic (SDA)||0mg||0mg||0mg|
|Total Omega 6s||12324mg||3500mg||17623mg|
|18D2CLA Conjugated Linoleic(CLA)||2mg||1mg||3mg|
|18D3CN6 Gamma-linolenic (GLA)||0mg||0mg||0mg|
|20D4N6 Arachidonic (AA)||~mg||~mg||~mg|
|22D4 Adrenic (AA)||~mg||~mg||~mg|
|Essential Amino Acids|
|More Amino Acids|
|Percent of |
Daily Calorie Target
|Protein to Carb Ratio (g/g)||0.98||0.98||0.98|
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