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Are almonds good for you?
Almonds are an incredibly healthy addition to your daily diet, for a variety of reasons. Here’s why:
- Almonds are very nutrient-dense, as they are rich in vitamins, minerals, phytochemicals, and healthy fats.
- In particular, almonds are one of the best natural sources of vitamin E.
- Almonds are also very rich in the mineral Magnesium, which is involved in over 300 critical bodily processes. Most Americans are deficient in magnesium.
- Almonds have been shown to help lower cholesterol levels and also to prevent dangerous oxidation of LDL cholesterol.
- Almonds also contain a wide range of antioxidants, which have been shown to protect against oxidative stress, cell damage, inflammation.
What are almonds?
The almond tree is actually a member of the rose family. This medium sized tree is also closely related to, and visually similar to, a peach, plum, or apricot tree. By classification, almonds are not actually nuts; they are drupes. A drupe is a stone fruit that has an outer flesh that surrounds a shell that contains a seed. But unlike the peach, plum, and apricot where the flesh is eaten and the pit is discarded, with almonds, it is the pit that is kept while the outer flesh is discarded. The edible kernel is the healthy, delectable treat that is enjoyed on a worldwide scale.
Almonds are further classified into two different categories: sweet and bitter.
The sweet almonds are the ones you’ve likely eaten already. This variety is oval in shape, somewhat chewy in texture, and has a rich buttery taste. You can find them either still in their hard shell, or much more commonly, with the shell removed. These shelled almonds can either be purchased whole, slivered, sliced, or blanched with their skin removed.
The other variety, bitter almonds, are used to make almond oil, which you will find as a flavoring for foods. The actual nuts are otherwise inedible and toxic, but the harmful components are removed when the almond oil is processed.
How are almonds harvested?
Almonds need between 180 and 240 days to mature. Once the fruit is mature, the harvest period begins. Typically, this harvest time occurs from mid-August to October. The harvesting process begins with a mechanical shaker moving through the field of almond trees and vigorously shaking them so that the nuts will fall to the clean, dry orchard floor. After being shaken to the ground, the nuts are then raked into rows and left for 8 to 10 days to undergo a natural drying process. After that process has occurred, a sweeper or pick-up machine is used to put the nuts into a trailer or cart. They are then transported to a huller/sheller facility.
Where are almonds grown in the United States?
The almond tree was originally brought to California from Spain in the mid-1700s, but moist conditions and cool temperatures by the Pacific Ocean on the Northern California coast were not found to be the proper growing environment for this type of tree. It was found to be that the tree could grow best inland in California’s grand central valley. Today, California produces the largest amount of almonds. Statistics show that California has over 6,000 almond farms with more than 900,000 acres devoted to growing these trees. The trees typically begin to bear fruit at three or four years old, but an almond tree is not actually considered to be mature until it is 6 years old. Each mature almond tree can bear fruit for as long as 50 years.
How many types of almonds are there?
Many people are unaware that there are 49 varieties of almonds grown in the United States. The major types are the Nonpareil, Mission, Carmel, and California variety.
The Nonpareil was created in 1879 by A.T. Hatch in Suisun. This type of almond accounts for 40% of the almonds produced in California, as it is revered for its high level of productivity. The Nonpareil almond is medium in size with a flat shape and smooth surface. This is a variety that continues to remain in demand among consumers.
The Mission variety originated in Texas in 1891, and it has a more intense flavor than the Nonpareil. It is also smaller than the nonpareil and has a wrinkled surface. The Mission almond’s flavor is intensified when roasted. This variety is a popular choice for snack mixes. There are even further divisions within the Mission variety, such as the Butte and Padre varieties.
The Carmel variety is a soft-shelled almond that is used mainly for blanching and roasting. It is a medium-size nut with a narrow shape and wrinkled surface. They can be used in the same manner as the Nonpareil and California variety.
California is a classification that includes numerous varieties of almonds. Included in this classification are the large Monterey and Sonora, the small Fritz and Price varieties, and the medium size, wide-shaped Peerless almond. The California classification is the type that is used most often in manufactured products as it is recognized for its adaptability.
Did you know?
- Almonds are completely reliant on bees for their crop pollination. California’s almond crops require 1.2 million beehives.
- 90% of the fat in almonds is unsaturated fat.
- In India, almonds are considered brain food for children.
- Approximately 40% of the world’s almonds are used by chocolate manufacturers to create delicious flavored chocolates.
- Almonds can be included in a gluten-free diet plan.
- Almonds were one of the earliest cultivated foods and are mentioned in various historical texts, including the Bible.
- Almonds are considered by many to be the most important and versatile of all nuts.
- Almonds are the most nutrient-dense tree nut.
- Almonds have the most protein and fiber of any tree nut.
- Whole natural almonds will keep for up to two years in the refrigerator.
Almonds nutrition & health benefits
How many calories are in almonds?
Buying almonds in bulk can be a positive step toward maintaining a healthy weight-conscious diet. There are about 7 calories in one of these nuts. That calculates into about 160 calories per ounce, which makes them the lowest calorie nut. They are an ideal snack option because their fiber content helps you feel full. They are a healthy, nutritional food that can be incorporated into a weight loss diet.
Are almonds a good source of protein?
Yes! One handful of almonds has more protein than an egg. Almonds can be a quick, healthy, grab-and-go breakfast item. A one-ounce serving provides 12% of the daily recommendation for protein. Their high level of amino acids make them a high-quality protein food, and these proteins are highly absorbable. According to statistics, this nut ranks among the highest protein nuts.
Are almonds good for heart health?
Almonds contain high levels of monounsaturated fatty acids that help lower bad cholesterol and increase good cholesterol. In fact, almonds are often recommended as one of the top foods you can eat to help improve your cholesterol numbers. Research shows that not only can eating almonds help lower your LDL (aka “bad” cholesterol) it can raise your HDL (aka “good” cholesterol) levels. This benefit is attributed to the polyphenols in the skin of the nut. Based on this evidence, you’ll want to be sure to include whole nuts – with the skin on – in your diet. If you’re striving to maintain healthy cholesterol levels, you should be placing bulk almonds high on your shopping list.
What vitamins are in almonds?
Almonds have the distinction of being one of the best sources of vitamin E. Vitamin E is a fat-soluble antioxidant that protects cells from oxidative damage and has been attributed to lowering the risk of heart disease, cancer, and Alzheimer’s disease. This nut also contains 17%DV Riboflavin, also known as vitamin B2, which plays a significant role in energy production. Your body requires a daily amount of Vitamin B2 because it is a water-soluble vitamin and can not be stored in your body. Riboflavin plays a significant role in the production of energy and the conversion of carbohydrates to sugar. Another good reason for finding a reliable source of high-quality almonds for sale is that the riboflavin they provide is a factor in slowing down the aging process. Almonds are rich in other important vitamins, as they also provide 4% DV Thiamin, 5% DV niacin and, 4% DV folate.
How much magnesium in almonds?
Just one ounce of almonds contains a whopping 80 mg of magnesium, which covers roughly 20% of your recommended daily magnesium intake.
Are almonds Keto friendly?
Almonds are absolutely keto-friendly! Almonds qualify as keto-friendly snacks both raw or roasted, and you can even enjoy almond milk or almond butter. You can also use almond flour as an alternative for baked goods as well.
Are flavored almonds healthy?
Flavored almonds are a fantastic way to stay on track with your health-conscious diet without depriving yourself of some tantalizing luxuries. Sugar-free chocolate, milk chocolate, or decadent dark chocolate covered almonds are healthy indulgences that you can allow yourself to enjoy from time to time, but not in excess. Yogurt covered almonds are a healthy, delicious snack option as well. If you’re looking for something savory, salted, unsalted and honey roasted almonds can help diversify your snack routine. If you’re looking for something even more indulgent, luscious-looking white candy-coated Jordan almonds are delicious and ideal for a party table. They also make an attractive gift idea.
General questions about almonds
How to select and store almonds?
They’re harder to find, but almonds that are still in their shells have the longest shelf life. You just need to make sure that the shells aren’t split or moldy. It’s more likely that you’re purchasing shelled almonds. The almonds that you can find that are stored in a totally sealed container are going to last longer than ones you’d find in a bulk bin, since they’ve been exposed to less air and humidity. Look for almonds that aren’t limp or shriveled, and if you can, smell the almonds to make sure they don’t smell bitter.
If you’re purchasing roasted almonds, make sure they are “dry roasted” rather than cooked in oil. Also make sure you’re looking at the ingredients list to make sure no additional sugar, corn syrup or preservatives have been added.
When storing your almonds, make sure you put them in a tightly sealed container and in a cool dry place away from sun exposure. It’s best to keep them cold to prolong their freshness as well. In the refrigerator, a sealed jar of almonds will last for several months, while you can keep them fresh for up to a year in the freezer. Whole almonds will naturally have a longer shelf life than almond pieces as well.
How many almonds in an ounce?
This may vary depending on almond size, but there are roughly 24 almonds in an ounce.
Where I can buy almonds in bulk?
You can buy almonds in bulk either at health food stores, grocery stores, or most easily at online retailers like NutStop.
Culinary questions
How many almonds should you eat a day?
The maximum recommended consumption of almonds per day is one ounce, so around 23 or 24 almonds. However, according to many nutritionists, the ideal amount of almonds is somewhere between 4 and 6 almonds per day. If you’re naturally lean or very active, consuming more than 6 almonds won’t be problematic, but if you’re concerned about weight management, it’s important to know that almonds are naturally high in calories. One good tip for consuming raw almonds is to soak them, as there are certain proteins in the skin that are difficult to digest if not soaked properly.
How to soak almonds?
It’s easy to soak your own almonds at home. Simply cover them with water in a bowl and sprinkle about 1 teaspoon of salt for every cup of nuts. Then let the mixture sit for about 8-12 hours. If you want them to be crunchy, you can then dry them out in an oven on low temp or use a dehydrator.
What is the best way to eat almonds?
Eating soaked almonds is far preferable to raw almonds due to the fact that raw almond peels contain tannins that inhibit nutrient absorption. The soaking process removes these tannins.
Can I eat almonds as breakfast?
Almonds are a great addition to a healthy breakfast, as they can help fill you up without too many calories. In fact, studies have shown that you may not absorb all of the fat calories in them.
Should almonds be eaten at night?
Almonds do contain sleep-promoting nutrients such as melatonin and magnesium, so they are actually great snacks to eat before bed. Give it a shot! Eat a handful of almonds before bedtime to see how it works for you.
What happens if you eat almonds daily?
If you eat almonds daily, you’ll be able to enjoy the health benefits of this nutrient-dense food. Almond are good for your heart, as they provide good cholesterol, help lower levels of bad cholesterol, and lower triglycerides. Almonds are rich in essential minerals such as magnesium and potassium, which support your overall health and help keep your cardiovascular system running optimally.
How do you roast almonds?
It’s very simple to roast almonds at home. Just line a rimmed baking sheet with parchment paper or foil, and roast whole almonds in the oven at 325 F for 10-15 minutes. If roasting sliced or slivered almonds, roast for 8-12 minutes.
How do you blanch almonds?
Blanching almonds is also very simple. Here’s how you do it: In a small saucepan, boil water. Add the almonds and leave them in the boiling water for 60 seconds. Drain the almonds and rinse them with cold water to cool them down quickly. Once cool, squeeze each almond to remove its skin.
How can you add more almonds to your meals?
Almonds are a great snack on their own, but they can also be easily incorporated into healthy breakfast, lunch, dinners, and even desserts. Here are some of the many ways you can add more almonds to your diet:
- Consume almonds raw, roasted, or seasoned for a quick and healthy snack. A great combination is almonds or almond butter with apple slices.
- Use blanched almond flour to create low carb, gluten free, and nutrient dense paleo-friendly baked goods, instead of using wheat flour. You can also use almond flour to garnish soups, hummus, and other savory dishes, or you can use it to make delicious pancakes and waffles.
- Add chopped almonds to your yogurt or oatmeal, or blend them into your smoothies.
- Make your own almond butter by simply blending almonds in your high powered blender or food processor. You can use almond butter in place of peanut butter in just about every instance, such as on sliced toast, for sauces, in smoothies, or on top of oatmeal or breakfast smoothie bowls. Use it as a dip for fresh fruits as well.
- Chop up some almonds and use them as a crunchy coating to baked chicken or fish.
- Get some dark chocolate covered almonds for a healthy yet indulgent snack loaded with antioxidants.
- Add sliced or chopped almonds to salads, stir-fries, rice, or on top of steamed vegetables.
Incorporate even more almonds into your diet with four of our favorite recipes featuring almonds:
Green beans with almonds recipe
Ingredients
- 1 pound green beans, washed and ends trimmed
- 1 tablespoon olive oil
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- 3 cloves minced garlic
- ¼ cup sliced marcona almonds
- 1 tablespoon grated parmesan cheese (optional)
- 1 lemon for serving
Instructions
- Bring a large pot of water to a boil. Add the green beans and cook until they turn bright green but are still firm, about 2 minutes. Do not overcook! Use a colander to drain the green beans, then quickly transfer them to a bowl filled with ice and water to stop the cooking process. Drain the green beans again and pat them dry with a paper towel.
- Heat the olive oil in a large skillet over medium-high heat. Add the minced garlic and cook, stirring constantly, until fragrant but not golden, about 1 minute.
- Add the green beans, salt and pepper to the skillet with the garlic, toss well, and cook for about 3-4 minutes. You want the green beans to be fork tender yet still crunchy.
- Remove the green beans from heat, transfer to a plate or serving dish, and sprinkle with grated parmesan, if using.
- In a dry skillet, add the almonds and toast them, stirring constantly, until they turn golden brown, which should take about 5-6 minutes. Remove the almonds from heat and add them on top of the green beans.
- Serve with fresh lemon wedges.
Sesame Honey Roasted Almonds
Ingredients
- 2 cups roasted unsalted almonds
- 2 tablespoons of honey
- ¼ teaspoon sea salt
- ¼ cup sesame seeds
Instructions
- Preheat the oven at 350 F.
- Microwave the honey in a microwave-safe bowl for 15 seconds.
- In a large bowl, mix all the ingredients together, including the honey.
- Transfer mixture to a parchment paper-lined baking tray and roast for 10 minutes.
- Remove from the oven and allow the mixture to cool, then break them apart and store in an airtight container.
Skillet Almond Flour Chocolate Chip Cookie
Ingredients
- 2 cups fine almond flour
- 6 tablespoons brown sugar or coconut sugar
- ¼ teaspoon sea salt
- ¼ cup coconut oil
- 1 egg white
- 1 teaspoon vanilla
- ¼ cup dark chocolate chips
Instructions:
- Preheat oven to 400 F.
- Mix together the almond flour, sugar, and salt in a medium bowl. Stir in the melted coconut oil, egg white, vanilla, and most of the chocolate chips. Mix well until a dough forms.
- Press the dough into an even layer onto your 8 inch non-stick skillet. Add the remaining cookies to the top.
- Bake for 18-20 minutes or until golden brown. Allow to cool for 30 minutes, then slice into wedges.
Almond Crusted Tilapia
Ingredients:
- 1 egg
- ⅓ cup Frank’s Red Hot Sauce
- ¾ cup slivered almonds, chopped and toasted
- ⅓ cup panko bread crumbs
- 1 teaspoon lemon zest
- 1 teaspoon Old Bay seasoning
- ¼ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon pepper
Instructions:
- Preheat the oven until 400 F.
- Whisk together the egg and hot sauce in a shallow bowl.
- In a separate bowl, toss together the almonds, bread crumbs, lemon zest, and seasoning.
- Half filets lengthwise and season with salt and pepper.
- Dip filets in the egg mixture and then in the dry mixture and place on a parchment paper-lined baking sheet.
- Bake until lightly browned, about 12-15 minutes.
