Almonds

Almonds (Prunus amygdalus) have been called superfood nuts as they are rich in vitamin E, calcium, iron, magnesium, potassium, zinc, and folic acid, but importantly, they have high levels of unsaturated fatty acids.

Unsaturated fatty acids (most importantly oleic acid) make up 93% of the nut's total fat content.

In addition, the nuts have the highest fibre content of any tree nut, which is important in facilitating and regulating colon transit.

Almonds have been suggested valuable for people who do not consume dairy products, due to their high calcium content.

In clinical studies, it has been suggested that there is some evidence that individuals who frequently consume tree nuts, such as almonds, have a much reduced risk of suffering from cardiovascular illnesses.

Almonds - Studies

Nuts and Plasma Lipids: An Almond-based Diet. Gene A. Spiller, PhD, DSc, FACN, David A. J. Jenkins, MD, PhD, FACN, Ottavio Bosello MD, Joan E. Gates, RD, MPH, Liz N. Cragen, RD, and Bonnie Bruce DrPH, MPH, RD.

Sabate J, Fraser G: The probable role of nuts in preventing coronary heart disease. Pri. Card. 19:65, 1993.

Abbey M, Noakes M, Belling GB, Nestel PJ: Partial replacement of saturated fatty acids with almonds or walnuts lowers total plasma cholesterol and low-density-lipoprotein cholesterol. Am J Clin Nutr. 59:995-999, 1994.

Spiller GA, Jenkins DA, Cragen LN, Gates JE, Bosello O, Berra K, Rudd C, Stevenson M, Superko R: Effect of a diet high in monounsaturated fat from almonds on plasma cholesterol and lipoproteins. J Am. Col. Nutr. 11:126-130, 1992.

Fraser GE, Sabate J, Beeson WL, Strahan TM: A possible protective effect of nut consumption on risk of coronary heart disease: the Adventist Health Study. Arch Intern Med. 152:1416-1424, 1992.


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