Almonds

by | Jan 2, 2024 | Ingredient Library

Almonds: A Nutritious and Versatile Superfood

Almonds have been prized for their nutritional and medicinal properties since ancient times. They are one of the oldest tree nuts still consumed today, with evidence of their cultivation dating back to at least 3000 BC in civilizations such as Egypt and Mesopotamia.

History

Almonds were originally believed to have originated in the Mediterranean region, but recent studies suggest that they may have actually originated in Central Asia. They were eventually brought to Europe by the Romans and spread throughout the world through trade routes. During medieval times, almonds were considered a luxurious food item and were often used as gifts for royalty and nobility. In fact, during this period, almonds were even thought to have magical healing powers and were used to treat various ailments.

Mechanism of Action

Almonds are a powerhouse of nutrition, providing a wide range of vitamins, minerals, and antioxidants. They are also high in monounsaturated fats, which can help reduce the risk of heart disease by lowering LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels. Almonds also contain plant-based protein, making them an excellent option for vegetarians and vegans.

One particular compound found in almonds called amygdalin has been shown to have anti-inflammatory and antioxidant properties. This compound is converted into cyanide in the body, but only in very small amounts that are not harmful to humans. This conversion occurs when the almond is chewed or ground, releasing the amygdalin and allowing it to interact with enzymes in the gut.

Health Benefits

Almonds have been linked to numerous health benefits. Some of these include:

  • Improved heart health: The monounsaturated fats found in almonds can help lower cholesterol levels and reduce the risk of heart disease.
  • Better brain function: Almonds are a good source of vitamin E, which has been shown to improve brain function and protect against cognitive decline.
  • Reduced risk of diabetes: Studies have shown that including almonds in your diet can help lower blood sugar levels and reduce the risk of developing type 2 diabetes.
  • Improved bone health: Almonds are a good source of calcium, magnesium, and phosphorus, all of which are important for maintaining strong bones.
  • Skin and hair health: The vitamin E and antioxidants in almonds can help promote healthy skin and hair, reducing signs of aging and preventing damage from free radicals.

Contraindications

While almonds are generally safe for consumption, there are a few contraindications to keep in mind:

  • Allergy: Almonds are one of the top eight allergens, so those with a tree nut allergy should avoid consuming almonds.
  • Digestive issues: Some people may experience digestive discomfort when consuming almonds, as they contain high amounts of fiber and can be difficult to digest for some individuals.

Nutritional Information

A 1-ounce (28 gram) serving of almonds contains:

  • Calories: 164
  • Fat: 14 grams
  • Protein: 6 grams
  • Carbohydrates: 6 grams
  • Fiber: 3.5 grams
  • Vitamin E: 37% of the recommended daily intake (RDI)
  • Magnesium: 20% of the RDI
  • Calcium: 8% of the RDI

Almonds also contain small amounts of other essential vitamins and minerals such as iron, zinc, and B vitamins.

Health Conditions, Illnesses, and Diseases

Some evidence suggests that almonds may be beneficial for managing or preventing the following health conditions:

  • Heart disease
  • Type 2 diabetes
  • Osteoporosis

However, more research is needed to confirm these potential benefits.

Usage

Almonds can be consumed in a variety of ways, including:

  • Raw or roasted as a snack
  • Added to salads, stir-fries, and other dishes for added crunch and nutrition
  • Ground into almond flour for baking

Side Effects and Interactions

In general, almonds are safe for consumption. However, consuming too many almonds may lead to digestive discomfort due to their high fiber content. Additionally, those with a tree nut allergy should avoid consuming almonds.

Almonds may also interact with certain medications, such as blood thinners and diabetes medication. It is important to consult with a healthcare professional before consuming almonds if you are taking any medications.

Dosing

There is no specific recommended daily intake for almonds, but it is generally recommended to consume them in moderation as part of a balanced diet.

Eastern and Western Applications and Associated Meridians

In traditional Chinese medicine, almonds are believed to tonify the lung and spleen meridians. They are often used to treat coughs, asthma, and digestive issues.  In Western herbalism, almonds have been used to aid digestion, improve skin health, and promote overall wellness.

References

  • “Almond Nutrition Facts.” https://www.almonds.com/consumers/health-and-nutrition/almond-nutrition-facts
  • “Potential Health Benefits of Almonds.” https://www.healthline.com/nutrition/benefits-of-almonds
  • “Traditional Chinese Medicine (TCM) and the Lung Meridian.” https://www.verywellhealth.com/lung-meridian-what-you-need-to-know-for-tcm-health-4123210
  • “Almonds: Benefits, nutrition, and risks.” https://www.medicalnewstoday.com/articles/269468.php .”Traditional Chinese Medicine (TCM) and the Spleen Meridian.” https://www.verywellhealth.com/spleen-meridian-what-you-need-to-know-for-tcm-health-4123192
  • “Almonds: A Source of Healthy Fats and Nutrients.” https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/almonds-a-source-of-healthy-fats-and-nutrients. .”Herbs and Supplements: Almonds.” https://www.uofmhealth.org/health-library/hn-4386006
  • “Almond Oil Benefits.” https://www.healthline.com/health/almond-oil-benefits.
  • “Possible Interactions with: Almond.” https://www.rheumatology.org/I-Am-A/Patient-Caregiver/Treatments/Possible-Interactions-with-Almond.
  • “Almonds: Side Effects and Precautions.” https://www.medicalnewstoday.com/articles/321387.php.
  • “Almond Allergy.” https://acaai.org/allergies/allergy-treatment/types-allergens/food-allergens/almond-allergy.
  • “TCM Diagnostics for Common Digestive Disorders.” https://www.emperorsherbologist.com/tcm-diagnostics-common-digestive-disorders/.
  • “Traditional Chinese Medicine (TCM) and the Liver Meridian.” https://www.verywellhealth.com/liver-meridian-what-you-need-to-know-for-tcm-health-4123208