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Almonds

Fortunately, the delicately flavored and versatile almond isavailable throughout the year to make a healthy and tasty

addition to both sweet and savory dishes. Although packaged

almonds are available year round, they are the freshest in mid-

summer, which is when they are at the height of their season.

The almond that we think of as a nut is technically the seed of

the fruit of the almond tree, a medium-size tree that bears

fragrant pink and white flowers. Like its cousins, the peach,

cherry and apricot trees, the almond tree bears fruits withstone-like seeds or pits! within. The seed of the almond fruit

is what we refer to as the almond nut.

This chart graphically details the "#$ that a serving of

Almonds provides for each of the nutrients of which it is a

good, very good, or e%cellent source according to our Food&ating 'ystem. Additional information about the amount of


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these nutrients provided by Almonds can be found in the Food

&ating 'ystem (hart. A link that takes you to the )n-#epth

*utritional +rofile for Almonds, featuring information over

nutrients, can be found under the Food &ating 'ystem (hart.

Health Benefits Description History How to Select and Store How to Enjoy

Safety Nutritional Profile

References

Health Benefits

Lower LDL-Cholesterol and Reduce YourRisk of Heart Disease

A high-fat food thats good for your health/ Thats not ano%ymoron, its almonds. Almonds are high in monounsaturated

fats, the same type of health-promoting fats as are found in

olive oil, which have been associated with reduced risk of

heart disease. Five large human epidemiological studies,

including the *urses 0ealth 'tudy, the )owa 0ealth 'tudy, the

Adventist 0ealth 'tudy and the +hysicians 0ealth 'tudy, allfound that nut consumption is linked to a lower risk for heart

disease. &esearchers who studied data from the *urses 0ealth

'tudy estimated that substituting nuts for an e1uivalent

amount of carbohydrate in an average diet resulted in a 2"reduction in heart disease risk. &esearchers calculated even

more impressive risk reduction--34"--when fat from nuts was

substituted for saturated fats found primarily found in meat

and dairy products!.
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A study published in theBritish Journal of Nutritionindicates

that when foods independently known to lower cholesterol,

such as almonds, are combined in a healthy way of eating, the

beneficial effects are additive. )n this study of 56 patients withelevated L#L cholesterol levels, a diet containing almonds

and other nuts, plant sterols also found in nuts!, soy protein,

and soluble fiber in high amounts in beans, oats, pears!

reduced blood levels of all L#L fractions including small

dense L#L the type that most increases risk for

cardiovascular disease! with near ma%imal reductions seen

after only 6 weeks.)n addition to their cholesterol-lowering effects, almonds

ability to reduce heart disease risk may also be partly due to

the antio%idant action of the vitamin 7found in the almonds,

as well as to the L#L-lowering effect of almonds

monounsaturated fats. L#L is the form of cholesterol that has

been linked to atherosclerosis and heart disease!. 8hen

almonds are substituted for more traditional fats in humanfeeding trials, L#L cholesterol can be reduced from to 56".

)n addition to healthy fats and vitamin 7, a 1uarter-cup of

almonds contains almost 99 mg of magnesiumthats 63.:" of

the daily value for this important mineral!, plus 64: mg of

potassium.

;agnesium is *atures own calcium channel blocker. 8henthere is enough magnesium around, veins and arteries breathe

a sigh of relief and rela%, which lessens resistance and

improves the flow of blood, o%ygen and nutrients throughout

the body. 'tudies show that a deficiency of magnesium is not

only associated with heart attack but that immediately

following a heart attack, lack of sufficient magnesium

promotes free radical in


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+otassium, an important electrolyte involved in nerve

transmission and the contraction of all muscles including the

heart, is another mineral that is essential for maintaining

normal blood pressure and heart function. Almonds promoteyour cardiovascular health by providing 64: mg of potassium

and only .2 mg of sodium, making almonds an especially

good choice to in protecting against high blood pressure and

atherosclerosis.

Almonds Provide Double-Barreled Protectionagainst Diabetes and Cardiovascular Disease

Lessening after-meal surges in blood sugar helps protect

against diabetes and cardiovascular disease, most likely by

lessening the increase in cholesterol-damaging free radicals

that accompanies large elevations in blood sugar. This is one

reason why low- glycemic inde% diets result in lower risk ofdiabetes and heart disease.

Almonds appear to not only decrease after-meal rises in blood

sugar, but also provide antio%idants to mop up the smaller

amounts of free radicals that still result. =enkins #=, >endall

(8,Journal of Nutrition!

&esearchers fed 54 healthy sub


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Further research shows that eating almonds along with a high

glycemic inde% food significantly lowers the glycemic inde%

of the meal and lessens the rise in blood sugar after eating.

=ones A&, >endall (8,Metabolism!

)n this study, after an overnight 5-56 hour fast, 9 healthy

volunteers were randomly fed 2 test meals and 6 white bread

high glycemic! control meals on separate days. 7ach meal

contained 4 grams of carbohydrate from white bread eaten

either alone or in combination with 5, 6, or 2 ounces of

almonds. To check sub


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+ractical Tips? #ont elly =0,'abate =.! )n this study, researchers looked at four large

prospective epidemiological studies-the Adventist 0ealth


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'tudy, )owa 8omens 'tudy, *urses 0ealth 'tudy and the

+hysicians 0ealth 'tudy. 8hen evidence from all four studies

was combined, sub


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flavonoids and vitamin 7 in the body. This could have

significant health implications, especially as people age.

@lumbergs team tested the effects of almond skins flavonoids

alone and then in combination with the vitamin 7 found in

almond meat on blood samples containing L#L cholesterol.

8hile almond skin flavonoids alone enhanced L#Ls

resistance to o%idation by 5", when almond meats vitamin 7

was added, L#Ls resistance to o%idation was e%tended by

46.4"H

The synergy between the flavonoids and vitamin 7 inalmonds demonstrates how the nutrients in whole foods such

as almonds can impact health, says #r. @lumberg.

Two other studies have recently confirmed the heart-healthy

benefits offered by whole almonds?

A study published in theAmerican Journal of Clinical

Nutrition, which found that, as part of a diet rich in hearthealthy foods such as soy, viscous fiber and plant sterols,

almonds can reduce cholesterol levels as much as first

generation statin drugs.

And a second study by the same research team, published in

theEuropean Journal of Clinical Nutrition, and found that, as

part of the same heart healthy eating plan, almonds can reduce(-reactive protein, a marker of artery-damaging inflammation,

as much as statin drugs. *eed more reasons to make almonds

a staple in your healthy way of eating/ Eunce for ounce,

almonds are the one of the most nutritionally dense nuts. As

well as providing an array of powerful flavonoids, almondsare among the richest sources of vitamin 7 in the diet. A one-

ounce, 53-calorie serving of almonds, about a handful, is also

a very good source of vitamin 7 and manganese, a good


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source of magnesium, copper, vitamin @6 and phosphorus,

and delivers heart-healthy monounsaturated fat and other

nutrients as well.

Almond*s Health! +ats )a! Hel, You Lose%eight

A study published in theInternational Journal of Obesity and

Related Metabolic Disordersthat included 4 overweight and

obese adults suggests that an almond-enriched low calorie diet

which is high in monounsaturated fats! can help overweight

individuals shed pounds more effectively than a low caloriediet high in comple% carbohydrates. Those on the almond-

enriched low calorie diet consumed 29" of their calories in

the form of fat, 64" of which was monounsaturated fat. )n

contrast, those on the low calorie diet high in comple%

carbohydrates consumed only 5" of their calories as fat, ofwhich 4" was monounsaturated fat, while 42" of their

calories were derived from carbohydrate. @oth diets suppliedthe same number of calories and e1uivalent amounts of

protein. After months, those on the almond-enriched diet had

greater reductions in weight -5 vs. -55"!, their waistlines -

53 vs. -9"!, body fat -2 vs. -6"!, total body water - vs.

-5"!, and systolic blood pressure -55 vs. "!. Those eating

almonds e%perienced a 6" greater reduction in their

weightC@;) body mass inde%!, 4" greater reduction inwaist circumference, and 4" greater reduction in body fatcompared to those on the low calorie high carbohydrate dietH

Among those sub


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Although nuts are known to provide a variety of cardio-

protective benefits, many avoid them for fear of weight gain.

A prospective study published in the


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$ill a celery stic% with nut butter for anafternoon pic%&me&up.

Sprin%le a handful of nuts oer your morning

cereal' lunchtime salad' dinner(s steamedegetables.

)r just enjoy a handful of lightly roasted nutsas a healthy snac%.

Dail! Consum,tion of Almonds )a! Hel, Youat a Healthier Diet

)f youve been reluctant to add almonds to your diet because of

their high calorie count, a study published in theBritish

Journal of Nutritionmay help convince you to give these

delicious, nutrient-dense nuts a try.

)n this study, the normal eating patterns of 32 men and 2

women were followed for months. Then they were told to

eat appro%imately 6 ounces or one-1uarter cup of almondsdaily but were given no other instructions about changing their

diet, and followed for an additional months. @y the end of

the study, a number of very beneficial changes were seen to

naturally occur.

8hile eating almonds, study participants intake of health-

promoting monounsaturated fatty acids, polyunsaturated fatty

acids, fiber, vegetable protein, vitamin 7, copper and

magnesium significantly increased by 36, 63, 56, 59, , 54,and 62", respectively.

At the same time, their intake of trans fatty acids, animal

protein, sodium, cholesterol and sugars significantly decreased

by 53, 9, 65, 5: and 52", respectively. @oth sets of changes in


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nutrient intake closely match the dietary recommendations

known to prevent cardiovascular and other chronic diseases.

)anganese. Co,,er / Riboflavin-)ore Hel,with nerg! Production

Almonds are a very good source of manganeseand a good

source of copper, two trace minerals that are essential

cofactors of a key o%idative enzyme calledsuperoxide

dismutase. 'upero%ide dismutase disarms free radicals

produced within the mitochondria the energy production

factories within our cells!, thus keeping our energy flowing.Fortunately, ;other *ature supplies both mineral cofactors in

almonds. =ust one-1uarter cup of almonds supplies 34." of

the daily value for manganese, and 6." of the daily value

for copper. &iboflavinvitamin @6! also plays at least two

important roles in the bodys energy production. 8hen activein energy production pathways, riboflavin takes the form of

flavin adenine dinucleotide FA#! or flavin mononucleotideF;*!. )n these forms, riboflavin attaches to protein enzymes

calledflaoproteinsthat allow o%ygen-based energy

production to occur.

Flavoproteins are found throughout the body, particularly in

locations where o%ygen-based energy production is constantly

needed, such as the heart and other muscles. &iboflavins other

role in energy production is protective.

The o%ygen-containing molecules the body uses to produce

energy can be highly reactive and can inadvertently cause

damage to the mitochondria and even the cells themselves. )nthe mitochondria, such damage is largely prevented by a

small, protein-like molecule called!lutathione. Like many

antio%idant molecules, glutathione must be constantlyrecycled, and it is vitamin @6 that allows this recycling to take
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place. Technically, vitamin @6 is a cofactor for the enzyme

glutathione reductase that reduces the o%idized form of

glutathione back to its reduced version.! That same one-

1uarter cup of almonds will supply your cells with 5:." ofthe daily value for riboflavin.

Hel, Prevent #allstones

Twenty years of dietary data collected on over , women

from the *urses 0ealth 'tudy shows that women who eat

least 5 ounce of nuts, peanuts or peanut butter each week have

a 64" lower risk of developing gallstones. 'ince 5 ounce isonly 6. nuts or about 6 tablespoons of nut butter, preventing

gallbladder disease may be as easy as having a handful of

almonds as an afternoon pick me up, tossing some almonds on

your oatmeal or salad or packing one almond butter and


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Almonds are off-white in color, covered by a thin brownish

skin, and encased in a hard shell. Almonds are classified into

two categories? sweet "runus amy!dalu ar# dulcis! and bitter

"runus amy!dalu ar# amara!.

'weet almonds are the type that is eaten. They are oval in

shape, usually malleable in te%ture and wonderfully buttery in

taste. They are available in the market either still in their shell

or with their shell removed. 'helled almonds are available

whole, sliced or slivered in either their natural form, with their

skin, or blanched, with their skin removed.

@itter almonds are used to make almond oil that is used as a

flavoring agent for foods and li1ueurs such as Amaretto. They

are otherwise inedible as they naturally contain to%icsubstances such as hydrocyanic acid. These compounds are

removed in the manufacturing of almond oil.

Histor!

Almonds are an ancient food that have been written about in

historical te%ts, including the @ible. Almonds were thought to

have originated in regions in western Asia and *orth Africa.

The &omans referred to almonds as the Breek nut in

reference to the civilization suggested to have first cultivated

them.

Almonds are now grown in many of the countries that border

the ;editerranean 'ea including 'pain, )taly, +ortugal and

;orocco, as well as in (alifornia. The cultivation of almonds

in (alifornia, the only state that produces them, has an

interesting history. Almond trees were originally brought to

(alifornia centuries ago when missions were created by the'panish, but cultivation of the trees was abandoned when the

missions were closed. Almond trees found their way back to


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(alifornia in the 59th century via the eastern Gnited 'tates. )n

53, almond trees were brought over from 7urope and were

first planted in *ew 7ngland. @ecause the climate on the

7astern seaboard did not support their cultivation, the treeswere brought to (alifornia where they thrived and continue to

do so.

How to 'elect and 'tore

Almonds that are still in their shells have the longest shelf life.

)f purchasing these, look for shells that are not split, moldy or

stained. 'helled almonds that are stored in an hermeticallysealed container will last longer than those that are sold in

bulk bins since they are less e%posed to heat, air and humidity.

)f purchasing almonds in bulk bins, make sure that the store

has a 1uick turnover of inventory and that the bulk containersare sealed well in order to ensure ma%imum freshness. Look

for almonds that are uniform in color and not limp or

shriveled. )n addition, smell the almonds. They should smellsweet and nuttyI if their odor is sharp or bitter, they are rancid.

)f you want almonds with a roasted flavor and te%ture, choose

those that have been dry roasted as they are not cooked in oil

like their regular roasted counterparts. Jet, even when

purchasing dry roasted almonds, it is important to read the

label to be sure that no additional ingredients such as sugar,

corn syrup or preservatives have been added.

'ince almonds have a high fat content, it is important to store

them properly in order to protect them from becoming rancid.'tore shelled almonds in a tightly sealed container, in a cool

dry place away from e%posure to sunlight. >eeping them cold

will further protect them from rancidity and prolong their

freshness. &efrigerated almonds will keep for several months,while if stored in the freezer, almonds can be kept for up to a


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year. 'helled almond pieces will become rancid more 1uickly

than whole shelled almonds. Almonds still in the shell have

the longest shelf life.

How to n0o!

)n addition to being eaten raw, almonds are a wonderful

addition to a variety of recipes from salads to baked goods.

For some of our favorite recipes, click &ecipes.

1i,s for Pre,aring Almonds2

8hole shelled almonds can be chopped by hand or can be

placed in a food processor. )f using a food processor, it is best

to pulse on and off a few times, instead of running the blade

constantly, as this will help ensure that you end up with

chopped almonds rather than almond butter.

)f you want to remove the almonds skin, blanch them for afew of minutes until you notice the skin beginning to swell.

#rain them and then rinse under cold water. +inch the cooled

almonds between your thumb and inde% finger, and the skin

should slide right off the almond meat.

To roast almonds at home, do so gently--in a 5-5:KF

about :4K(! oven for 54-6 minutes--to preserve the healthy

oils. For more on the effect of high heat roasting on nuts,please see the following article.

A few 3uick serving ideas2

Add a punch to plain yogurt by mi%ing in some choppedalmonds and dried fruit.
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7nhance a healthy sautD of curried vegetables with sliced

almonds.

Add some almond butter to a breakfast shake to boost its taste

and protein content.

Almonds and apple slices make a wonderfully simple, on-the-

go power snack.

;ake a delightful cold rice salad with almonds, fresh garden

peas and currants.

Add sliced almonds to chicken salad.

'afet!

The commercial roasting process of nuts is a form of deep-

frying, usually in saturated fat, such as coconut oil and palm

kernel oil. #eep-fried foods have been linked to high levels of

L#L the bad form of cholesterol! and to thickening of largerartery walls.

Almonds and 45alates

Almonds are among a small number of foods that contain

measurable amounts of o%alates, naturally-occurring

substances found in plants, animals, and human beings. 8hen

o%alates become too concentrated in body fluids, they cancrystallize and cause health problems. For this reason,

individuals with already e%isting and untreated kidney orgallbladder problems may want to avoid eating almonds.

Laboratory studies have shown that o%alates may also

interfere with absorption of calcium from the body. Jet, in

every peer-reviewed research study weve seen, the ability of

o%alates to lower calcium absorption is relatively small anddefinitely does not outweigh the ability of o%alate-containing


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foods to contribute calcium to the meal plan. )f your digestive

tract is healthy, and you do a good


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nutrients. The following chart shows the nutrients for which

this food is either an e%cellent, very good, or good source

below the chart you will find a table that e%plains these

1ualifications!. )f a nutrient is not listed in the chart, it doesnot necessarily mean that the food doesnt contain it. )t simply

means that the nutrient is not provided in a sufficient amount

or concentration to meet our rating criteria. To view this

foods in-depth nutritional profile that includes values for

dozens of nutrients - not


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Rating

manganese *.+* mg ,-.* .+ ery good

itamin E /.+0 mg ,,.+ .+ ery good

magnesium

+/.10mg

2,.0 2.2 good

tryptophan *.*0 g 23.+ 3.+ good

copper *.,* mg 2*.* 3.0 good

itamin B24riboflain5

*.* mg 30.1 3.- good

phosphorus

31/.0*mg

31.+ 3.- good

%orld*s

Healthiest+oodsRating Rule

e#cellentD6780-9

)R

Density780.1

:ND

D6783*9

erygood

D678-*9

)R

Density78.,

:ND D678-9

goodD6782-9

)R

Density783.-

:ND

D6782.-9

6n-De,th $utritional Profile forAlmonds

References
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:bbey ;' Noa%es ;' Belling


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$raser lin >ardiol 3+++ =ul?2240Suppl5@AAA33&- 3+++.

Hu $B' Stampfer ;=. Nut consumption andris% of coronary heart disease@ a reiew ofepidemiologic eidence. >urr :theroscler Rep3+++ No?345@2*,&+ 3+++.

=aceldo&Siegl F' Sabate =' Rajaram S' $raserG' =osse :R' SalatoreS' Brighenti $' :ugustin S' Ellis PR' 6idgen E'Rao :6. :lmonds decrease postprandialglycemia' insulinemia' and o#idatie damage in

healthy indiiduals. = Nutr. 2**1Dec?314325@2+/0&+2. 2**1. P;AD@303310*/. =en%ins D=' Fendall >G' ;archie :' $aul%ner

D:' =osse :R' et al. Direct comparison ofdietary portfolio s. statin on >&reactie protein.Eur = >lin Nutr. 2**- ;ay 3/? Epub ahead ofprintI 2**-. P;AD@3-+***1.


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=en%ins D=' Fendall >G' ;archie :' $aul%nerD:' Gong =;' et al. Direct comparison of adietary portfolio of cholesterol&lowering foods

with a statin in hypercholesterolemicparticipants. :m = >lin Nutr. 2**-$eb?/3425@/*&0. 2**-. P;AD@3-1++22-.

=osse :R' Fendall >G' :ugustin S' Ellis PR'=en%ins D=. :lmonds and postprandialglycemia&&a dose&response study. ;etabolism.2**0 ;ar?-145@,**&,. 2**0. P;AD@302+20*.

Felly =H =r' Sabate =. Nuts and coronaryheart disease@ an epidemiological perspectie.Br = Nutr. 2**1 No?+1 Suppl 2@S13&0. 2**1.P;AD@3032---.

amarche B' Desroches S' =en%ins D='Fendall >G' ;archie :' $aul%ner D' 6idgen E'apsley Fhu C' ang $' et al. Che curry spice

curcumin reduces o#idatie damage andamyloid pathology in an :lheimer transgenicmouse. = Neurosci 2**3 No 3?234235@/0*&02**3. P;AD@312,*.

;argen S and the Editor' "ni of >alifornia atBer%ley Gellness etter. Che GellnessEncyclopedia of food and nutrition. New or%@

Health etter :ssociates 3++2 3++2.


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Csai >=' eitmann ;$' Hu $B' Gillett G>'lin Nutr. 2**, =ul?/*435@01&/3. 2**,.P;AD@3-23*3.

Gien ;:' Sabate =;' A%le DN' >ole SE'Fandeel $R. :lmonds s comple# carbohydratesin a weight reduction program. Ant = )bes Relat;etab Disord. 2** No?204335@31-&02. 2**.

Good' Rebecca. Che Ghole $oods

Encyclopedia. New or%' N@ Prentice&HallPress? 3+// 3+//. P;AD@3-22*.

Kittlau E. Effect of sweet almonds on thestress ulcer in ratsI. Dtsch Cierartl Gochenschr3+/- :pr +?+24,5@3-3&, 3+/-. P;AD@3121*.

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