Powerful Nutrition

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Nutrient Rich

Nutrient Know-How

Gram for gram, almonds are one of the most nutrient-rich tree nuts, and that’s something your clients will definitely want to get in on. Almonds are the tree nut highest in protein, fibre, vitamin E, calcium, riboflavin and niacin*. [Please include footnote: “compared with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, and walnuts.”)  Just one crunchy handful (~30 grams) a day is a satisfying way to load up on important vitamins and minerals that their bodies need to dominate the day—and when they feel better, you feel better too.

  • Almonds boast the most fibre of any nut* and are high in monounsaturated fat, the type of fat emphasized in the Mediterranean diet.
  • Almonds offer natural goodness in every bite. A natural source of protein, almonds are also high in fibre and  9 essential nutrients*, including vitamin E and calcium.
  • Compared gram for gram, almonds are the tree nut highest in protein, fibre, vitamin E, calcium, riboflavin, and niacin. Talk about a petite package packing a powerful punch!

Check out these nutrition facts for almonds to see how they stack up to other tree nuts:

California Almonds - Tree Nut Nutrient Comparison Chart  - click to enlarge

Source: U.S. Department of Agriculture, Agricultural Research Service. 2010. USDA National Nutrient Database for Standard Reference, Release 23. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl The red number indicates the highest value.

* When compared with Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pistachios and walnuts.


Immunity is definitely nothing to sneeze at and the almighty almond is up for the challenge.  Almonds are high in copper and zinc and a source of folate and iron, all nutrients that support proper immune function.


All In with Antioxidants

Almonds’ way-above-average vitamin E content makes them an antioxidant powerhouse ready to help your clients fight the good fight against damaging free radicals. In fact, a 30-gram serving of almonds contains 65% of the EU Recommended Daily Allowance (RDA) for vitamin E.

  • When our bodies burn oxygen, unstable molecules known as free radicals form. The alpha-tocopherol (AT) vitamin E found in almonds can help neutralize these harmful molecules, which can damage cells, tissues and even DNA.
  • Almonds are one of the best food sources of AT vitamin E (see chart below), which the National Academy of Sciences has identified as the only type of vitamin E that makes itself available to cells in the circulatory system.
  • In a study published in the Journal of Agriculture and Food Chemistry, experts found that almond skins contain flavonoids and phenolics similar to certain antioxidant-rich fruits and vegetables. Findings revealed that a a 30g serving of almonds contains a similar amount of total polyphenols as one cup of green tea and one cup of steamed broccoli.1

For additional resources on almonds and antioxidants, click here.

1. Milbury PE, Chen C, Dolnkowski G, Blumberg J. “Determination of Flavonoids and Phenolics and their Distribution in Almonds.” J. Agric. Food Chem. 2006, 54,5027-5023.


The Facts About Fibre

An almond nutrition discussion wouldn’t be complete without talking fibre. Most frequently praised for its ability to help maintain digestive health and promote regularity, fibre’s benefits actually extend far beyond the bowels. In fact, research suggests that fibre is associated with decreased risk of cardiovascular disease*. Studies have shown that this multitalented nutrient may be helpful in lowering “bad” LDL cholesterol, among other notable qualities*.

  • A 30g handful of almonds has 3.7 grams of filling fibrewhich can help enhance feelings of fullness*.
  • Almonds contain both soluble and insoluble fibre.
  • Contrary to popular belief, not all the fibre in almonds is in the skin. In fact, blanched almonds still contain some fibre even sans the skin.

Pereira MA, O’Reilly E, Augustsson K, et al. Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies. Arch Intern Med. 2004;164:370–376.

Streppel MT, Ocke MC, Boshuizen HC, Kok FJ, Kromhout D. Dietary fiber intake in relation to coronary heart disease and all-cause mortality over 40 years: the Zutphen Study. Am J Clin Nutr. 2008;88:1119–1125.

Theuwissen E, Mensink RP.Water-soluble dietary fibers and cardiovascular disease. Physiol Behav. 2008;94:285–292.

Burton-Freeman B. Dietary fiber and energy regulation. J Nutr. 2000;130:272S-275S.


The Calcium Question

With osteoporosis and bone health holding steady as highly popular topics, especially among women, many of your clients are probably asking a lot about calcium. Calcium is the most abundant mineral in the body, and is necessary for the maintenance of healthy bones and teeth.

  • Usually associated with dairy and dark, leafy greens, most people don’t think of almonds when they think of calcium and that’s exactly what we aim to change.
  • When compared gram for gram, almonds are the tree nut highest in calcium, boasting 79mg per 30g*.
  • Calcium is most commonly credited for its talents in bone health, but it’s also key in well-functioning muscles and nerves.
  • Calcium is important at every age, so it’s a good thing there’s an almond option to suit every taste. From almond butter and flavoured almonds to almond flour for baking, almonds don’t leave anyone out of the calcium-getting game.

* When compared with Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pistachios and walnuts.