Back to knowledge libraryAlmonds
Almonds are a popular tree nut that originated in the Middle East. They can be consumed in both sweet and savoury dishes.
What is the nutrient content of almonds?
A recommended serving size of almonds is 30g, which is about 27 whole almonds:
What are the health benefits of almonds?
1. Heart Health: The high levels of monounsaturated fats, fibre, and antioxidants in almonds contribute to improved heart health by reducing bad cholesterol levels (LDL) and promoting good cholesterol (HDL).
2. Weight Management: Despite being calorie-dense, almonds can aid in weight management due to their high protein and fibre content, which help increase satiety.
3. Weight Management: Despite being calorie-dense, almonds can aid in weight management due to their high protein and fibre content, which help increase satiety.
Where can I find almonds?
Almonds can be eaten raw, as part of spreads (such as almond butter), and as part of savoury and sweet snacks, such as chocolate, cereal bars, and trail mixes. Almond milk is a popular dairy-free milk alternative.
References:
National Health Service (2020). Vitamins and Minerals. Available at:
https://www.nhs.uk/conditions/vitamins-and-minerals
/vitamin-e/#:~:text=The%20amount%20of%20vitamin
%20E,3mg%20a%20day%20for%20women [Accessed
8 November 2024].
myfood24 (2023). Understanding the glycaemic index. Available at:
https://www.myfood24.org/blog/understanding-theglycaemic-index/ [Accessed 16 September 2024].
British Heart Foundation (2024). Are nuts good for you? Available at:
https://www.bhf.org.uk/informationsupport/heart-ma
tters-magazine/nutrition/are-nuts-good-for-you
[Accessed 10 September 2024].
Kalita, S., Khandelwal, S., Madan, J., Pandya, H., Sesikeran, B., & Krishnaswamy, K. (2018). Almonds and Cardiovascular Health: A Review. Nutrients, 10(4), 468.
https://doi.org/10.3390/nu10040468 [Accessed 10 September 2024].
Hull, S., Re, R., Chambers, L., Echaniz, A., & Wickham, M. S. (2015). A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women. European journal of nutrition, 54(5), 803–810.
https://doi.org/10.1007/s00394-014-0759-z
[Accessed 10 September 2024]
Written By:
Grace Williams, Head of Nutrition & Operations, myfood24.