- Alice Timmons
Packed with health benefits, almonds are not only one of the best superfood snacks available but they also have a fabulous delicate flavor.
With the buzz surrounding the latest fashionable superfood discovery, it’s easy to overlook almond’s amazing benefits. Almonds have been a popular healthy snack for centuries, managing to find their way into European, Persian and Chinese cuisine.
Forget all the old claims that almonds are full of fat or cause weight gain. Eaten in moderation, almonds actually aid in weight loss and contain only healthy fats. They are also rich in many essential nutrients. A handful of almonds each day is a savvy and delicious way to provide your body with nutrients while also reducing unwanted cravings. In addition to their high vitamin E and mineral content, almonds contain plenty of heart-healthy monounsaturated fats, while their brown skin contains twenty powerful flavonoids.
Research indicates including almonds in your diet provides a range of health benefits including:
• Lower LDL (bad) cholesterol
• Decrease risk of Diabetes
• Aid in weight loss
• Decrease risk of weight gain
• Prevent the formation of gallstones
To reap the many benefits that almonds have to offer, aim for consuming around 15-20 daily (about 130 calories).
Key Nutrition Details
Almonds are one of the world’s most nutrient-rich nuts - a truly fabulous and tasty source of nutrition. A daily snack of 100 grams of contains the following (% Daily Recommended Intake):
• Energy: 29%
• Carbohydrates: 16%
• Protein: 38%
• Total Fat: 165%
• Dietary Fiber: 30%
• Folates: 12.5%
• Niacin: 21%
• Pantothenic acid: 9%
• Pyridoxine: 11%
• Riboflavin: 78%
• Thiamin: 16%
• Vitamin E: 173%
• Potassium: 15%
• Calcium: 27%
• Copper: 110%
• Iron: 46.5%
• Magnesium: 67%
• Manganese: 99%
• Phosphorus: 69%
• Selenium: 4.5%
• Zinc: 28%
There is no question this all-natural superfood makes a great snack to ward off those unhealthy food cravings.
Two types of almonds are available: bitter, and sweet. Sweet almonds are the edible ones while bitter almonds produce oils.
• Almonds need really hot weather combined with cool winters to grow
• Almonds rely on bees for crop pollination and growers rent bees to ensure pollination
• Bees won’t work in the rain, early morning, or at night
• Immature green almond are preserved and pickled
• There are eight major varieties of almonds, with the Nonpareil being the most popular
• Almonds were one of the first foods awarded a qualified health claim in the US
• Studies show eating almonds mid-morning can help manage blood sugar throughout the day
• Spanish and California almonds are the most common variety of sweet almonds
Organic vs. Conventional
Conventionally farming methods use pesticides. These are potentially dangerous to our health and to the environment. Organic cultivation does away with pesticides and other potentially harmful farming practices. By going organic, you are making a healthy choice for yourself and also supporting more sustainable farming.
Storage Tips & Shelf Life
Almonds have high levels of healthy fats. This makes them prone to going rancid comparatively quickly if not properly stored. Hence it is important you store away from light, heat, and humidity in a sealed, airtight container.
Refrigerated, shelled almonds have a life of up to 8 months, and up to 24 months if frozen. Unshelled almonds have a longer shelf life.
Enjoying Your Organic Almonds
Almonds are versatile ingredients. Eat them raw, roast them, or add them to Chinese stir-fries, cakes, and cookies, or sumptuous deserts. You can even whip up your own almond butter.
If you have difficulty digesting nuts try soaking them. This breaks down an enzyme inhibitor found in the almond’s brown skin. To soak your almonds:
• Place in cold water
• After roughly 30 minutes drain, plunge into fresh water, and soak for a further 8-12 hours
• Remove almonds, and dry in an oven.
Soaked almonds can be refrigerated, but only for a short time because of their high moisture content. For this reason it's advisable to dehydrate after soaking to decrease moisture levels.
|Ingredients||Organic unpasteurized raw almonds|
|Allergens||Tree nuts, packaged in the same facility as peanuts, milk, sesame, soy.|
|Country of Origin||Spain|