Almond Nutrition

The mighty, nutritious almond.

Almonds, a nutrient-packed, naturally cholesterol-free snack choice you - and your heart - can feel good about. According to the U.S. Food and Drug Administration’s first qualified health claim for conventional food, in summary, eating 1.5 ounces per day of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. Almonds do good for your body and contribute to a healthy lifestyle in a number of ways.

A handful is good for the heart. The skinny on fat

Research indicates that eating almonds every day can help lower LDL or “bad” cholesterol levels. A study published in the September 2002 issue of the American Heart Association’s journal, Circulation, showed that men and women who ate 2 1/2 ounces of almonds daily for one month reduced their LDL cholesterol level by 9.4 percent. Almonds also contain arginine, a heart healthy amino acid, which acts by boosting nitric oxide, relaxing blood vessels to keep arteries flexible and blood flowing freely.

While your body needs fat to function, the wrong kind - saturated fat - can raise your cholesterol and put you at risk for heart disease. The good, unsaturated fat found in almonds - mono- and polyunsaturated -can lower your blood cholesterol along with the risk for heart disease. Naturally, almonds contain no trans-fat.

A tasty, nutrient-packed, good source of protein

Almonds offer high protein content among nuts (almonds are 13 percent protein, compared to walnuts’ 8 percent). Protein builds and repairs cells, is required for the structure, function, and regulation of the body’s tissues and organs, and can be used for energy. With six grams of protein per ounce, almonds are a healthy alternative to protein sources that may be high in saturated fat.¹

High in natural vitamin E; a convenient source of calcium

Alpha-tocopherol, considered a “natural” form of vitamin E, is twice as potent as the synthetic form found in dietary supplements and fortified foods². Scientific evidence suggests vitamin E may reduce the risk of certain chronic conditions including cardiovascular disease, cancer, cataract and Alzheimer’s disease. Vitamin E may also protect against complications of diabetes, boost immunity and slow the aging process³. One way scientists believe vitamin E helps protect cells is by preventing oxidation, which is why it is often referred to as an “antioxidant.” Dietary surveys reveal that an estimated 75 percent of American adults fail to meet the Recommended Dietary Allowance for vitamin E of 15 milligrams. Women are hardest hit. Most consume no more than seven milligrams per day (less than half of what’s needed) while men get an average of 10 milligrams per day^4,5.

With 70 milligrams per ounce, almonds provide more calcium than any other tree nut. Two ounces of almonds provide almost as much calcium as 1/2 cup of milk, making them a convenient and portable source of calcium. Calcium is a valuable tool in guarding against osteoporosis.

A good source of fiber, with skins that may have protective effects

Almonds provide 3 grams of fiber per ounce. Fiber helps to lower cholesterol levels to help protect against cardiovascular disease, diabetes, some types of cancer and helps maintain healthy gut function. What’s more, almond skin contains polyphenols (a beneficial plant compound) that may contribute to their total antioxidant effects.

Benefits of the B vitamins. May affect diabetes risk, too

Almonds can make an important contribution toward providing folic acid or folate to the diet. This important B vitamin reduces the risk for neural tube birth defects and is necessary for healthy red blood cells. Folate also helps reduce homocysteine levels, which may protect against cardiovascular disease and stroke.

A study published in the November 2002 issue of the Journal of the American Medical Association suggests the potential benefit of regular nut consumption. In the study 83,818 healthy women were monitored for up to 16 years for development of type 2 diabetes. Nut consumption was associated with a lower risk of developing the disease.

Part of a healthy diet that maintains weight

A June 2003 study published in the International Journal of Obesity and Related Metabolic Disorders showed that incorporating a handful of almonds daily into a low-calorie diet for six months produced significant decreases in body weight and composition. Sixty-five overweight and obese men and women were put on calorie-restricted diets; one group ate 3 ounces of almonds daily, the other included a high-carbohydrate food source. After 24 weeks, the group consuming almonds lost 62 percent more weight and 56 percent more fat compared to the other group. The research suggests that the fiber in almonds may affect fat absorption and the healthy fat in almonds keep dieters satisfied longer.

“…a great overall snack. They’re high in healthful monounsaturated fat, vegetable protein and fiber, and they provide several other nutrients as well. For something so small, they’re packed with good nutrition.”
David J.A. Jenkins, M.D., Ph.D., D.Sc. A member of the National Academy of Medicine’s Panel on Dietary Reference Intakes for Macronutrients

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