The latest research published by the “American Journal of Clinical Nutrition” – announced that
almonds can be a perfect replacement for popular daily snacks – like for example – biscuits and
crisps, if citizens of United States want a healthier diet.
Researchers suggest also that the consumption of these seeds can help even those who are
already above average risk of cardiovascular disease.
They are among the most popular tree nuts in the world.
Almonds are extremely nutritious – rich in healthy fats, antioxidants, vitamins and minerals.
They are edible seeds of the tree known in Latin as – Prunus Dulcis – more commonly known as
At this moment – The United States are the largest producer in the world, even that they are
native from the Middle East.
Usually, the almonds that you buy in stores have the shell removed, revealing the edible nut
inside and prepared for consumption. You can find them – either raw or roasted.
But, in the stores you can also buy – almond milk, oil, butter, or flour or paste, also known as
marzipan, used for preparing sweets and deserts.
Almonds offers stunning nutrient profile. Only 1 ounce, or around 28grams serving of almonds
-Fiber: 3.5 grams
-Protein: 6 grams
-Fat: 14 grams (9 of which are monounsaturated)
-Vitamin E: 37% of the RDI
-Manganese: 32% of the RDI
-Magnesium: 20% of the RDI
But, almonds also contain a proper amount of copper, vitamin B2 (riboflavin) and phosphorus.
Almonds Are Full With Antioxidants
These fantastic seeds are extreme source of antioxidants.
Antioxidants helps to our body fight against oxidative stress – which is the main reason of
damaging molecules in your cells, and in the same time – contribute to inflammation, aging and
diseases like cancer.
The powerful antioxidants in almonds are mainly concentrated in the brown cover of the skin.
s why it not recommended to eat blanched almonds, those with skin removed, because they
are not the best choice for your health.
One very serious clinical trial in 60 male – smokers, confirmed that around 3 ounces or 84 grams
of almonds daily – can reduce oxidative stress biomarkers by 23–34% in a four week period.
These discoveries support those of another research which confirmed that – eating almonds with
main meals during the day, can reduce markers of oxidative damage.
Almonds Are the Best Source of Vitamin E
Vitamin E belong to the group of fat soluble antioxidants.
These antioxidants serve to boost cell membranes in our bodies – protecting our cells from
Providing 37% of the RDI in only 1 ounce – almonds are the world’s best sources of vitamin E.
Numerous clinical trials have linked higher vitamin E intake with lower rates of heart disease,
cancer and Alzheimer’s disease.
Almonds Can Help to Decrease Cholesterol Levels
Very high levels of LDL lipoproteins in your blood, which is also known as Bad Cholesterol – is
a big risk factor for heart disease.
Of course, your daily diet can have important effects on LDL levels. Few studies have confirmed
that almonds can help to effectively decrease LDL.
A 16-week research in 60 people with a form of pre diabetes found that a consumption providing
20% of calories from almonds decreased LDL cholesterol levels by an average of 12.4 mg/dL.