The Health Benefits 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.

Health Benefits of Almonds

Nutrients in Almonds

Almonds are an excellent source of monounsaturated and polyunsaturated oils, protein, potassium, magnesium, calcium, iron, zinc, and vitamin E. They are a good source of antioxidant flavonoids.

Cholesterol Lowering

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In recent studies it has been demonstrated that almonds significantly reduce LDL cholesterol, which may lessen the risk of heart disease.

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.

Weight Loss

There is some concern of weight gain from consumption of the fat content in almonds. A study of twenty women was conducted which demonstrated that ten weeks of daily almond consumption did not affect weight loss adversely.

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.

Reduce Damage From Smoking

In a study involving 60 healthy males who were smoking and 30 healthy not smoking, it was found that the antioxidant nutrients found in almonds could increase antioxidant defenses and reduce oxidative damage in people who are smoking.

Blood Sugar Stability

In a human study it was found that almonds helped stabilize blood sugar levels after eating, and a decrease in insulin levels in the blood were also recorded. Stable blood sugar levels help to protect against heart disease, diabetes and obesity.

Colon Cancer Prevention

In preliminary studies, results suggest that almonds may be helpful in the prevention of colon cancer.

References:
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.