Why are almonds nature's perfect snack?

A handful of almonds is convenient, delicious and all-natural... and offers more complete nutrition than you can even imagine!  Almonds are good for your heart and may help prevent cancer!  Almonds contain monounsaturated fat, which can help lower your "bad" cholesterol and maintain your "good" cholesterol benefiting your heart!  And, almonds are the best food sources of vitamin E* which may help prevent cancer.  They are also full of phytochemicals, which may have protective effects against heart disease, cancer and other chronic diseases.

Also, almonds are cholesterol-free, low in saturated fat, and a good source of fiber, packing plenty of protein, magnesium, calcium, potassium, copper and zinc.  Almonds satisfy your hunger between meals, to help keep you going.  They’re a better snack choice for an active, health-conscious generation.

Best of all, nuts such as almonds are recommended by major diet plans including South Beach, Atkins, Zone, Weight Watchers, Nutrisystem and the American Dietetic Association.

The Almond Board of California is dedicated to exploring the health benefits of almonds through an extensive research program, in collaboration with some of the top scientific institutions in the country.  Right now, these scientists are studying the effect of almonds on cardiovascular disease, cancer, glucose metabolism, insulin regulation, and more.  The more we learn about almonds, the more excited we are to spread the good news!

For more information on the health and nutritional benefits of almonds, please visit the Almond Board of California website at http://www.almondsarein.org.

*Please see http://almondsarein.org/nutrition/body.cfm and the general Almond Board website for information on the Health Facts about Almonds.

Almonds have joined the elite list of foods that deliver heart health!  The FDA has approved the following statement that, "Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."

Almonds contain good, monounsaturated fat, which has been associated with a reduction in cholesterol.  In fact, these fats may help lower your "bad" cholesterol.

Almonds contain high-quality, highly absorbable protein, which is necessary for a healthy body, and also .for energy. Ounce for ounce, almonds contain nearly as much protein as lean meat.
http://almondsarein.org/nutrition/protein/

Vitamin E, an antioxidant, has been shown to decrease the risk for certain forms of cancer, heart disease and cataracts.  Vitamin E is also needed for healthy blood cells and tissues.  Vitamin E may also protect against complications of diabetes, boost immunity and slow the aging process.  A one-ounce handful of almonds provides 35% of the Recommended Daily Allowance (RDA) of Vitamin E.

Dietary surveys reveal that an estimated 75% of American adults fail to meet the RDA for Vitamin E of 15 milligrams.  Women are hardest hit – most consume no more than 7 milligrams per day (less than half of what’s needed), while men average 10 milligrams per day.

http://almondsarein.org/nutrition/ and http://www.getyoure.org/

With 70 milligrams per ounce, almonds provide more calcium than any other tree nut. Two ounces of almonds provide as much calcium as a 1/2 cup of milk, making them a convenient and portable source of calcium.

Almonds provide 3 grams of fiber per ounce. Fiber may lower cholesterol levels to help protect against cardiovascular disease, diabetes, some types of cancer and helps maintain healthy intestinal function. What’s more, almond skin contains polyphenols (a beneficial plant compound) that may contribute to their total antioxidant effects.

Almonds can make an important contribution toward providing folic acid or folate to the diet. This important B vitamin reduces the risk for neural tube birth defects and is necessary for healthy red blood cells. Folate also helps reduce homocysteine levels, which may protect against cardiovascular disease and stroke.

A study published in the November 2000 issue of the Journal of the American Medical Association suggests the potential benefit of regular nut consumption. In the study, 83,818 healthy women were monitored for up to 16 years for development of type 2 diabetes. Nut consumption was associated with a lower risk of developing the disease.

A clinical study recently evaluated the inclusion of almonds in a weight reduction diet for obese patients, and concluded that almonds helped to satisfy hunger, and may have a future role in the treatment of obesity, type 2 diabetes and the management of those critical factors associated with cardiovascular risk.

http://www.almondsarein.org/health/weight/

According to a study in the Journal of American Medicine, women who ate nuts at least five times a week had a 30 percent lower risk of diabetes than women who almost never ate nuts.

http://www.almonsarein.org/health/diabetes/

Half of the total carbohydrate in one ounce of almonds—6 grams—is fiber. Comparatively, potato chips have 14 grams carbohydrate and 1 gram fiber and pretzels contain 21 grams carbohydrate and 1 gram fiber. That’s partly why many popular diets - from Weight Watchers to Atkins - integrate nuts, such as almonds, as a staple in the eating plan. Weight Watchers allows a one-ounce serving; the South Beach Diet recommends eating plain almonds for a snack as a source of good fats and protein; and Atkins recommends a handful of nuts (such as almonds) whenever the “munchies” strike and to avoid overeating.

"...a great overall snack. They’re high in healthful monounsaturated fat, vegetable protein and fiber, and they provide several other nutrients as well. For something so small, they’re packed with good nutrition."

  David J.A. Jenkins, M.D., Ph.D., D.Sc.
A member of the National Academy of Medicine’s Panel
on Dietary Reference Intakes for Macronutrients

*based on USDA - data for raw almonds.