Almonds are a tasty alternative to sweet or salty snacks, with a delicious built-in crunch. For this reason, smaller portions of almonds satisfy your snack cravings more efficiently than less-nutritious foods.
Almonds contain 15 essential nutrients, and when compared gram for gram, almonds are the tree nut highest in protein (6g/30g serving), fibre (3.7g/30g serving), calcium (79mg/30g serving), vitamin E (7.9mg/30g serving), riboflavin (0.3mg/30g serving), and niacin (1mg/30g serving).
Almonds are high in alpha-tocopherol vitamin E, an antioxidant nutrient that may help neutralize damaging free radicals in the body. A 28-30-gram portion of almonds provides 65% of the Recommended Daily Allowance (RDA).
Almonds are high in magnesium (21%RDA/30g serving), potassium (10% RDA/30g serving), and phosphorus (21% RDA/30g serving), and a source of iron (8% RDA/30g serving).
MORE HEALTH BENEFITS:
Excellent source of protein.
Excellent source of fibre, to aid with proper digestion. Fibre has also been shown to help regulate blood sugar levels, and it is an important factor in lowering your risk of developing a wide variety of diseases.
28g of almonds also provides 7% of your daily calcium requirement and 7% of your daily iron requirement. Almonds are also an excellent source of folic acid—especially important if you’re pregnant or planning to be.
Studies have shown that including almonds in your diet helps to lower your blood LDL levels (the so-called bad cholesterol).
Almonds elevate the level of Vitamin E in your body. Vitamin E has been proven to be a powerful antioxidant, helping to promote healthy cell development and prevent cancer. Vitamin E has also been linked to a lower risk of coronary artery disease.
Here’s a tip: eat your almonds with the skins on! The brownish skins on the exterior of the natural nut boost the almond’s antioxidant properties.
USES: We don’t recommend blanching almonds because blanching nuts removes their skin and they are no longer considered a whole food - the skin of nuts are nutrient-rich.
Add a punch to plain yoghurt by mixing in some chopped almonds and dried fruit.
Enhance a healthy sauté 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.
Add sliced almonds to chicken salad.
DID YOU KNOW? Almond, (Amygdalus communis L.), is an ancient crop of southwest Asia. The selection of the sweet type marks the beginning of almond domestication. Wild almonds are bitter and eating even a relatively small number of nuts can be fatal.