Almonds Are They All They're Cracked Up To Be?

Believe it or not from all that you have been told, almonds are, in fact are seeds; they are a “drupe” and are therefore not considered a true nut. And what in the world is a drupe you may ask? A drupe is a type of fruit in which an outer fleshy part surrounds a shell (what we sometimes call a pit) with a seed inside. Some examples of drupes are peaches, plums, and cherries — but walnuts, almonds, and pecans are also drupes. They’re just drupes we eat the insides of instead of the fruit! A new fact for most of us I am sure!
Almonds contain high levels of healthy unsaturated fatty acids along with high levels of bioactive molecules (such as fiber, phytosterols, vitamins, other minerals, and antioxidants. Antioxidants are important because they fight free radicals and that helps fight sickness and inflammation, but what are phytosterols? Referred also as plant sterols, phytosterols are a family of molecules related to cholesterol. Phytosterols are found in the cell membranes of plants, where they play important roles. Nuts, well in this case the drupe, almond, has a high concentration of naturally occurring phytosterols. Because phytosterols are structurally similar to the body’s cholesterol, when they are consumed they compete with cholesterol for absorption in the digestive system which makes them a super healthy snack.
A study, published in 2014, proved that almonds increased the amount of antioxidants in the bloodstream so much that it, reduced blood pressure, and improved blood flow. Looks like the Mediterranean Diet may really be good not only for weight loss but also for your health.

Almonds contain lots of healthy fats, fiber, protein, high levels of magnesium, copper and high levels of vitamin E. Vitamin E is another antioxidant. In fact, almonds are one of the best natural sources of vitamin E, providing around 37% of the recommended daily intake in just 1 ounce. Vitamin E helps protect cells from oxidative damage. And as for magnesium, in just 2 ounces of almonds it contain almost half the daily recommended amount, and 1/3 of those individuals who have type 2 diabetes magnesium levels for low. Eat almonds if you are diabetic! and I am sure you will see an improvement in your insulin resistance.
The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels which may help prevent cardiovascular disease. They can also reduce hunger and promote weight loss. Almonds are lower in carbohydrates and high in protein and fiber, so they help you feel fuller longer and this in turn can help in calorie reduction.
Just a handful of almonds — approximately 1 ounce — contain one-eighth of our daily protein needs,1 gram of saturated fat and no cholesterol or salt. Of all tree nuts, almonds rank highest in protein, fiber, calcium, vitamin E, riboflavin and niacin content by weight. And there are 160 calories in 23 almonds.

Journal of the American Dietetic Association recently published a study suggesting that consuming almonds increases Vitamin E levels in plasma and red blood cells, and also lowers cholesterol levels.
“This study is important because it shows that eating almonds can significantly boost levels of vitamin E in the diet and bloodstream. Vitamin E is a powerful antioxidant that defends your cells against damage on a daily basis and prevents artery-clogging oxidation of cholesterol. Eating a handful of almonds a day is a great way to get the vitamin E your body needs to stay healthy.”
Ella Haddad, DrPH, RD, Loma Linda University, CA
In Gynecologic and Obstetric Investigation a study was done in 2015 that looked at nut consumption and the risk of cancer. It was found that people who ate higher amounts of almonds, (walnuts or peanuts too) reduced their risk of breast cancer. Their conclusion was that these nuts (or drupe) “could be a protective factor for the development of breast cancer.”
Nature truly does give us the best things to eat that really do keep us healthy. Eat all the organic colors of the rainbow and almonds, they are really good for you.