Almonds

Values in % of weight (g/100 g of foodstuff).
Favier JC, Ireland-Ripert J, Toque C, Feinberg M. Répertoire général des aliments. 
Table de composition. INRA Ed, 1995
* USDA. Nutrients in 100 g of tree nuts, 2002.

Almonds have high levels of unsaturated fatty acids, which make up 93% of their total fat content. The most important if these is oleic acid. Frequent consumption of this helps toreduce levels of cholesterol in general and "bad" or LDL cholesterol, while building up "good" or HDL cholesterol. Being a foodstuff of vegetable origin, almonds do not contain cholesterol.

Due to their high vitamin E content, almonds provide an extra dose of antioxidants, playing an important part in the prevention of coronary illness and cancer. A 30g portion of almonds provides 50% of the recommended daily amount of vitamin E. They also contain vitamin B6in smaller amounts.

Almonds have the highest fibre content of any tree nut, which is important in facilitating and regulating colon transit, so avoiding constipation and preventing cardiovascular illness.
Almonds are an important source of minerals such as calcium, necessary for the formation and maintenance of bones and teeth, magnesium, potassium, copper, phosphorus and zinc.

RECOMMENDATIONS

Especially recommended for people with high cholesterol levels, or who suffer bone, nervous or heart disorders.

Almonds are particularly valuable for people who do not consume dairy products, due to their high calcium content. 100g of almonds provide almost twice as much calcium as 100cc of milk (the equivalent of half a glass).

Almonds are the favourite tree nuts in terms of flavour. They can be eaten for breakfast with cereals, muesli and yoghurt, as aperitifs or snacks and are a good substitute for pastries, as well as being used in salads and sauces. They are widely used in making sweet baking products such as marzipan, turrón and pies, and in food preparations such as almond milk, ice creams and chocolate, among others. Almonds are even used as a base for cosmetics.

Different studies show that individuals who frequently consume tree nuts have a much reduced risk of suffering from cardiovascular illnesses.

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