Almonds

Almonds contain good amounts of calcium and magnesium and are an excellent source of iron, riboflavin and vitamin E. Moreover, almonds contain high amounts of antioxidants, especially in the brown layer of their skin [1]. Interventional studies have demonstrated that almonds help maintain healthy blood lipid levels[2] in humans. In these studies when participants ate more than 45 grams of almonds per day, they experienced significant reductions in their total cholesterol, triglyceride and LDL-cholesterol levels. Almonds are a healthy snack option. Clinical studies have shown that consumption of an almond-enriched diet by overweight and obese women reduced weight, waist circumference, total cholesterol, and triglyceride levels[3], and that almond consumption for 4 weeks lowered post-meal blood glucose responses[4]. What counts as a serving?

  • Âœ ounce of nuts (12 almonds)
  • 1 Tablespoon of almond butter


References:1. Garrido et al.(2008). Polyphenols and antioxidant properties of almond skins: influence of industrial processing. Journal of Food Science, 73(2), C106-C115. doi:10.1111/j.1750-3841.2007.00637.x.2. Musa-Veloso et al.(2016). The effects of almond consumption on fasting blood lipid levels: a systematic review and meta-analysis of randomised controlled trials. Journal of nutritional science, 5.3. Abazarfard et al.(2014). The effect of almonds on anthropometric measurements and lipid profile in overweight and obese females in a weight reduction program: A randomized controlled clinical trial. J Res Med Sci, 19(5), 457. doi:PMC4116579.4. Tan & Mattes.(2013). Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. European journal of clinical nutrition, 67(11), 1205. doi:10.1038/ejcn.2013.184.