What are the health benefits of almonds?

Date: Dec-01-2013Almonds are one of the most nutritious foods and there are a number of potential health benefits associated with its consumption.

Almonds are typically eaten on their own as a satisfying snack or used as an ingredient in various different dishes.

The health benefits of almonds have been documented for centuries and modern research is backing up many of the claims - there any many reasons for some people to add them to their diet.

At the beginning of the Bible in the Book of Genesis 43:11, almonds are described as "among the best of fruits".

This Medical News Today information article provides a nutritional breakdown of almonds, the potential health benefits associated with the nut, and the possible risks when consuming almonds.

Nutritional breakdown of almonds

Almonds are a source of vitamin E, copper, magnesium, and high quality protein.

Almonds also contain high levels of healthy unsaturated fatty acids in addition to a lot of bioactive molecules (such as fiber, phytosterols, vitamins, other minerals, and antioxidants) which can help prevent cardiovascular heart diseases.1

Nuts are the vegetable foods that are richest in fiber after cereals, which could explain why almonds are good for cardiovascular health.2

Nutritional report: Almonds, raw 1 cup whole (143 grams):

Water - 6.31 grams
Energy - 828 kcal

Protein - 30.24 grams
Total lipid (fat) - 71.40 grams

Carbohydrate, by difference - 30.82 grams
Fiber, total dietary - 17.9 grams

Sugars, total - 6.01 grams
Cholesterol - 0 grams

Calcium, Ca - 385 mg
Iron, Fe - 5.31 mg

Magnesium, Mg - 386 mg
Phosphorus, P - 688 mg

Potassium, K - 1048 mg
Sodium, Na - 1 mg

Zinc, Zn - 4.46 mg
Vitamin C, total ascorbic acid - 0 mg

Thiamin - 0.293 mg
Riboflavin - 1.627 mg

Niacin - 5.174 mg
Vitamin B-6 - 0.196 mg

Folate, DFE - 63 µg
Vitamin B-12 - 0 µg

Vitamin A, RAE - 0 µg
Vitamin A, IU - 3 IU

Vitamin E (alpha-tocopherol) - 36.65 mg
Vitamin D - 0 IU

Vitamin K (phylloquinone) - 0 µg
Caffeine - 0 mg

Source: USDA National Nutrient Database for Standard Reference3

The health benefits of almonds

Potential health benefits associated with consuming almonds include lowering cholesterol, and reducing the risk of cancer and heart disease.

Lowering cholesterol

A study published in the Journal of the American Dietetic Association found that consuming almonds increases vitamin E levels in the plasma and red blood cells and also lowers cholesterol levels.4

Ella Haddad, DrPH, RD, an author of the study, said:

"This study is important because it shows that eating almonds can significantly boost levels of vitamin E in the diet and bloodstream. Vitamin E is a powerful antioxidant that defends your cells against damage on a daily basis and prevents artery-clogging oxidation of cholesterol. Eating a handful of almonds a day is a great way to get the vitamin E your body needs to stay healthy."

Reducing cancer risk

Researchers at the Department of Nutrition, University of California, Davis, conducted a study to determine the effect of almonds on colon cancer.5

According to the authors, the results suggested that "almond consumption may reduce colon cancer risk and does so via at least one almond lipid-associated component."

Their research was published in Cancer Letters.

Reducing the risk of heart disease

Almonds, along with nuts in general, are often associated with improve levels of blood lipids and being good for the heart.

There is evidence indicating that including almonds in your diet can help ward off heart disease.

One study, published in the journal Circulation, assessed almonds' effect on coronary heart disease risk factors, and concluded that "almonds used as snacks in the diets of hyperlipidemic subjects significantly reduce coronary heart disease risk factors, probably in part because of the nonfat (protein and fiber) and monounsaturated fatty acid components of the nut."6

Recent developments on the health benefits of almonds from MNT news

Eating nuts every day may prolong life. Research published in the New England Journal of Medicine found that people who eat a handful of nuts every day live longer than those who do not eat them at all.7

"Eat more nuts" to cut the risk of cancer and heart disease. A study published in the journal BMC Medicine concluded that people who regularly eat nuts are at a lower risk of death from cancer and cardiovascular disease.
8

Potential risks

There are potential risks associated with the consumption of almonds. Allergy to almonds is actually rather common.

If you are allergic to almonds it's important to avoid any food products that may contain them.9

Almonds are used to make frangipane, marzipan and praline. Almonds are also sometimes used in cakes, biscuits, bread, chocolates, ice cream, and certain liqueurs (such as Amandine).

Video - Almonds are a super snack

Written by Joseph Nordqvist

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Courtesy: Medical News Today Note: Any medical information available in this news section is not intended as a substitute for informed medical advice and you should not take any action before consulting with a health care professional.