Almonds, (Prunus dulcis), are one of the most popular tree nuts globally, known for their nutritional value and versatility in foods like flour, milk, and marzipan.

History and Origin

Almonds originated in the Middle East and Western Asia, with cultivation dating back to around 4000 BC. From there, their cultivation spread through ancient trade routes along the Mediterranean and into Europe. The sweet almond variety was selectively bred from wild, bitter almonds, making them a valued food and symbolic item in ancient cultures.

Nutrient Database – USDA (United States Department of Agriculture)

Reference Values for Nutrition – FDA U.S. Food and Drug Administration

Heart health - Almond’s support heart health by helping to improve blood lipid levels, lower LDL (bad) cholesterol, and reduce blood pressure. They also aid in blood sugar control and provide antioxidants like vitamin E, which helps reduce oxidative stress. Incorporating a small handful, about 1.5 ounces (45g) or 34 almonds, into a heart-healthy diet may help lower the risk of heart disease. 

Blood sugar control - Almonds can help with blood sugar control because they are a nutrient-dense food that can improve blood glucose and insulin responses, especially when consumed as part of a healthy diet. They can be beneficial in both the short term by slowing digestion and in the long term for individuals with prediabetes or type 2 diabetes. This is due to their unique combination of healthy fats, protein, fiber, and low carbohydrate content, which can also promote satiety and help manage weight.

Weight management - Almonds can aid in weight management as part of a balanced diet due to their high protein, fiber, and healthy fat content, which promote fullness and reduce overall calorie intake. Research shows that including a daily handful of almonds in a calorie-restricted diet can help with weight loss and improve cardiometabolic health markers like blood pressure and blood sugar. Additionally, the cell structure of whole almonds means a significant portion of their fat is not absorbed during digestion, further reducing the number of calories absorbed.

Brain function - Almonds may support brain function due to their rich nutrient profile, which includes vitamin E, healthy fats, and other compounds that protect against inflammation and oxidative stress. These nutrients can improve blood flow to the brain and positively impact learning, memory, and mood. Animal studies have shown that almonds can increase levels of the neurotransmitter acetylcholine, which is crucial for memory and learning.

Bone health - Almond’s support bone health by providing calcium, magnesium, and other nutrients like zinc, manganese, and copper that are essential for bone structure. They may also help protect against osteoporosis by inhibiting the formation and function of osteoclasts (bone-eating cells). Including almonds in your diet is a good way to contribute to your daily intake of these important nutrients, especially if you don't consume a lot of dairy.

Gut health - Almond’s support gut health by acting as a prebiotic, promoting the growth of beneficial bacteria, and increasing the production of beneficial short-chain fatty acids (SCFAs) like butyrate. Their fiber, unsaturated fats, and other bioactive compounds help improve gut microbiota composition, which can lead to better digestion, reduced inflammation, and improved overall health. Eating about one handful (around 42g or 30g) daily can be beneficial.

Skin health - Almonds benefit skin health by providing antioxidants like vitamin E that protect against damage and nutrients like zinc, B vitamins, and essential fatty acids that promote skin integrity, hydration, and a healthy appearance. Consuming almonds may help reduce wrinkles and improve skin tone, while topical almond oil can moisturize and soothe the skin.

Antioxidant properties - Almonds have strong antioxidant properties due to their high levels of vitamin E and other compounds like flavonoids and polyphenols. These antioxidants help protect cells from damage caused by free radicals and oxidative stress, which is linked to various chronic diseases. Consuming almonds may also reduce oxidized LDL cholesterol and inflammation and support a healthier gut microbiome.

Almond – From Wikipedia, the free encyclopedia

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