Food Focus: Almonds

Food Focus: Almonds

Many people think that nuts are fattening, so they stay away from them. I am here to tell you that although almonds are high in fat content, approximately 90% of the fat content is unsaturated. According to The Health Ranger, Mike Adams, research has shown that almonds actually lower blood cholesterol levels. Almonds are a great source of protein. They are high in fiber, calcium, magnesium and potassium. Almonds also contain vitamins (such as vitamin E), numerous phytonutrients, antioxidants and are thought to help prevent osteoporosis. In terms of percentage of RDA, it also contains:


  • Folates – 12.5%
  • Niacin – 21%
  • Pantothenic acid – 9%
  • Pyridoxine – 11%
  • Riboflavin – 78%
  • Thiamin – 16%
  • Vitamin E – 173%


  • Potassium – 15%


  • Calcium – 26%
  • Copper – 110%
  • Iron – 46.5%
  • Magnesium – 67%
  • Manganese – 99%
  • Phosphorous – 8%
  • Selenium – 4.5%
  • Zinc – 28%

Almonds can be used in a variety of ways, raw, roasted, salted, or sweet. Almond milk is delicious and nutritious and is easy to prepare at home.

Almonds can be added to rice dishes, desserts, and can be made into almond butter (which can be a good substitute for peanut butter). Although it is not as common an allergen as other tree nuts, caution should be exercised when they are consumed.


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