Amazing Almonds
Heart Smart Almonds
Almonds are related to stone fruits such as cherries, peaches, apricots, and plums; they resemble the kernels inside peach and nectarine pits. They are extremely nutrient-rich; a handful (one-ounce or about 23 almonds) is an excellent source of vitamin E. While all nuts are valued for the vitamin E content, none has close to the amount - nearly 40 percent of the Daily Value - that almonds do. Almonds are also rich in protein (6 grams per ounce), as well as magnesium and manganese, two minerals that can be hard to come by, and area good source of copper, fiber and the B vitamin riboflavin. Now that's a lot of nutrients for such a small package.
Nine clinical studies over the last thirteen years have shown that almonds can lower cholesterol as part of a diet low in saturated fat. These clinical trials were an integral part of the data submitted to the FDA for the first authorized qualified health claim: "Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." And, because people love to eat almonds, almonds are an ideal way for cholesterol-conscious people to maintain healthy numbers. Of the 14 grams of fat found in one ounce of almonds, nine grams are monounsaturated. The U.S. Dietary Guidelines recommend that the majority of fat intake be monounsaturated.
Almonds Aid Detox
Almonds are high in fiber, calcium, and usable protein and help stabilize blood sugar when under-going detoxification.
Pinch an Inch
Dieter's who nibbled on 3 ounces of almonds (about 70) every day lost seven inches from their waists, compared with five inches in the non-almond-eating crowd, according to a study in the International Journal of Obesity.
Biblical: "And it came to pass, that on the morrow Moses went into the tabernacle of witness; and, behold, the rod of Aaron for the house of Levi was budded, and brought forth buds, and bloomed blossoms, and yielded almonds..." --Numbers 17:8
Satisfying: Almonds may help to suppress your appetite (Hollis and Mattes, 2007). This makes almonds a good fit with many popular weight loss programs. Protein, fiber and monounsaturated fat found in foods, such as almonds, help to make meals more satisfying. Further, almonds offer great taste and crunch.
Antioxidant Source: Almonds are one of the leading food sources of alpha-tocopherol vitamin E. Alpha-tocopherol is the kind of vitamin E the human body absorbs best. Data shows that most Americans get only half of their recommended vitamin E per day and almonds are an ideal way to close that gap.
Serving Suggestions: Substitute walnuts for pine nuts in fresh pesto, sprinkle them on top of an apple-and-caramelized-onion pizza, or add them to oatmeal, dry cereal, or salad.