Brief History of Almonds
The almond is believed to have originally been cultivated in Asia and North Africa, and it was Spanish missionaries who first brought almonds to California. According to the Food and Agriculture Organization (FAO), the United States is the largest producer of almonds in the world.
The almond featured significantly in different cultures throughout history. The Romans would shower the bride and groom with almonds as a blessing of fertility. In Egypt, almonds were used in bread that was served exclusively to the Pharaohs. There are also several references to the almond in the Bible.
The health benefits of almonds include reduced LDL cholesterol, reduced oxidative damage from smoking, and stabilized blood sugar levels after eating.
Nutrients in Almonds
Nutritionally, almonds have more calcium than any other nut and are an excellent source of monounsaturated and polyunsaturated oils, protein, potassium, magnesium, iron, zinc, and vitamin E. More than 60% of the fat comes from monounsaturated fat.They are a good source of antioxidant flavonoids.
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NUTRITIONAL HIGHLIGHTS
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| Almond, nut, raw | Nutritional value per 100 g (3.5 oz) |
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| Energy | 2,418 kJ (578 kcal) | |
| * Carbohydrates | 20 g | |
| Dietary fiber | 12 g | |
| * Fat | 51 g | |
| * Protein | 22 g | |
| Thiamine (Vit. B1) | 0.24 mg | |
| Riboflavin (Vit. B2) | 0.8 mg | |
| Niacin (Vit. B3) | 4 mg | |
| Pantothenic acid (B5) | 0.3 mg | |
| * Vitamin B6 | 0.13 mg | |
| * Folate (Vit. B9) | 29 ?g | |
| Vitamin E | 26.22 mg | |
| * Calcium | 248 mg | |
| * Iron | 4 mg | |
| * Magnesium | 275 mg | |
| Phosphorus | 474 mg | |
| Potassium | 728 mg | |
| Zinc | 3 mg | |
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A comprehensive breakdown of nutrients can be found in the Nutrition Database where this food can also be added to a meal planner.
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Almonds for Cholesterol Reduction
In a randomized crossover trial involving 22 men and women to determine the effect of almonds on LDL cholesterol, half of their habitual fat was replaced with either whole almonds or almond oil for 6-wk periods, and LDL cholesterol was significantly decreased.
Another study of forty-five men and women who followed one of three diets; almond-based, olive oil-based, or dairy-based for 4 weeks showed reductions in total cholesterol and LDL cholesterol in the almond based diet. Within group analysis revealed that the almond-based diet induced significant reductions of LDL cholesterol.
Almonds for Weight Loss
In another 24-week trial, it was concluded that a low calorie diet supplemented with almonds was effective in a greater and more sustained weight loss.
Almonds to Reduce Damage From Smoking
Almonds for Blood Sugar Stability
Almonds for Cancer Prevention
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders’ Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference
4. Jenkins DJ, Kendall CW, Josse AR, Salvatore S, Brighenti F, Augustin LS, Ellis PR, Vidgen E, Rao AV. Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr. 2006 Dec;136(12):2987-92. PMID: 17116708.
5. Hollis J, Mattes R. Effect of chronic consumption of almonds on body weight in healthy humans. Br J Nutr. 2007 Sep;98(3):651-6. Epub 2007 Apr 20. PMID: 17445351.
6. Wien MA, Sabaté JM, Iklé DN, Cole SE, Kandeel FR. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72. PMID: 14574348.
7. Spiller GA, Jenkins DA, Bosello O, Gates JE, Cragen LN, Bruce B. Nuts and plasma lipids: an almond-based diet lowers LDL-C while preserving HDL-C. J Am Coll Nutr. 1998 Jun;17(3):285-90. PMID: 9627917.
8. Hyson DA, Schneeman BO, Davis PA. Almonds and almond oil have similar effects on plasma lipids and LDL oxidation in healthy men and women. J Nutr. 2002 Apr;132(4):703-7. PMID: 11925464.
I have no time for those who eat like pigs and then try to find magic pills, diets and programs. If you eat a lot of, you will be fat no mater what. And i’m not especially slim but I do jog and feel healthy, without feeling hungry constantly. Get a grip people!