Almonds: The Healthful Nut
Almonds Deliver a Massive Amount of Nutrients
The almond is the edible seed that grows on the tree Prunus dulcis, more commonly called the almond tree.
Almonds are native to the Middle East, but the United States is now the world’s largest producer.
The almonds we buy at the store have usually had the shell removed, revealing the edible nut inside.
They are sold either raw (often referred to as “natural”) or roasted.
This is what almonds look like:
Almonds boast an incredibly impressive nutrient profile.
A 1 ounce (28 grams, or small handful) serving of almonds contains:
Fiber: 3.5 grams.
Protein: 6 grams.
Fat: 14 grams (9 of which are monounsaturated).
Vitamin E: 37% of the RDA.
Manganese: 32% of the RDA.
Magnesium: 20% of the RDA.
They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.
It is also important to note that 10-15% of an almond’s calories are not absorbed by the body, because the fat is too difficult to access and break down (2, 3).
Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed. This means that the amount of iron, zinc and calcium you get from the almonds will be reduced somewhat.
Bottom Line: The almond is a very popular tree nut. Almonds are high in healthy monounsaturated fats, fiber, protein and various important nutrients.