Almond nuts are a nutritionally dense food, making them a good dietary choice. Nutritionally dense foods offer the most "bang for the buck" because they contain greater amounts of nutrients.
Almonds, in fact, are a nutritional powerhouse, a natural source of most of the rare nutrients the human body needs for optimal health.
Almond nuts are high in quality protein, containing 6 grams per ounce. As well, they are high in fiber, which has been shown to play a protective role in relation to heart disease and diabetes.
Health Benefits of Almond Nuts
- Minerals--Almonds offer a unique blend of minerals (calcium, potassium, magnesium, manganese, among others) that are beneficial to bone health (aiding in bone mineral density).
- Vitamin E--These nuts are a good source of vitamin E, an antioxidant that can cut risk of certain cancers, cataracts, and heart disease.
- Folic Acid--Almonds are a source of folic acid, which helps in making red blood cells and in protecting against heart disease and stroke.
- Phytochemicals--They also contain phytochemicals that may render protection against heart disease, cancer, and other diseases.
- Arginine--Almonds are rich in arginine. Current research suggests that arginine-rich diets reduce the risk of coronary disease.
- Monounsaturated Fat--Almond nuts contain monounsaturated fat, associated with reduction in total and LDL cholesterol levels and thought to contribute to healthful levels of heart-protective HDL. Just one ounce of almonds per day (one handful) may beneficially affect cholesterol levels.
Almonds--Eaten and Enjoyed for Centuries
Nut-derived or plant-based proteins, such as almonds, have been a staple in certain cultures and, when combined with a variety of foods, can provide the necessary spectrum of amino acids in the diet. In recent years, consumers have become better informed about the health benefits of nuts and are turning to these foods to provide part of the protein and fat in modern diets.
Almond Serving Suggestions
Whether eaten whole, ground, made into almond butter or turned into almond milk, versatile almonds make a superior health food.
- Dress up steamed green beans with a little butter, Parmesan, and slivered almonds
- Add chopped almond nuts to soups for extra goodness
- Toss a green salad with slivered almonds
- Coat chicken with chopped almond nuts for delicious almond chicken
- Add chopped almonds to granola or oatmeal
- Add blanched, ground almonds to shortbread cookies, replacing ¼ cup of flour with ground almonds
Almond Butter--nutritious almond nut butter can be made by blending almonds with a little oil in a food processor until smooth. This nut butter can be used as a spread on toast or crackers or as a sandwich filling. Eating nut butters is a good way to boost nutrition.
Almond Milk--Mix ¼ cup of blanched, ground almonds with 1 cup of water in a blender for creamy almond milk, delicious over cereal. Almond milk can be sweetened with vanilla or honey to taste.
Almonds--Flavor and Health Benefits
Good-for-you almonds can be enjoyed for their creamy flavor and for the host of health benefits they provide.
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Melody Rhodes - M. Rhodes is author of the Bedbug Books. She's been published in Canada, U.S. U.K. & NZ and has won awards for her poetry/prose.
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