Friday Food Pharmacy: Almonds
Considering Foods High in Powerful Antioxidants? Grab a Handful of Almonds
New Research Shows Almonds Contain Antioxidant Levels Similar to Those of Fruits and Vegetables, and Are Important to Maintaining Good Health
Antioxidants serve to deactivate free radicals, rogue elements in the body that can destroy cells and potentially lead to problems such as heart disease, cancer and stroke. The researchers at the
Equal Antioxidant Levels in a Serving of Almonds, Broccoli, or Tea
This new research shows a serving of almonds, for instance, contains the same amount of antioxidants called flavonoids as a serving of broccoli. And a one ounce serving of almonds provides as much of these antioxidants as found in a cup of brewed black or green tea, in addition to being an excellent source of vitamin E. Furthermore, the researchers noted that the main antioxidant compounds found in almonds -- catechin, epicatechin and kaempferol -- are also the ones that provide the highest degree of protection against cell death from oxidants, a mechanism that appears to play an important role in reducing the risk of chronic diseases.
"This analysis of almond skin antioxidants sheds more light on all the nutrients in almonds that may provide a health benefit," says study author Jeffrey Blumberg, Ph.D., director of the Antioxidants Research Laboratory at the
The researchers are now conducting additional phases of antioxidant research to describe how efficiently the human body extracts and absorbs these compounds from almonds.
This latest news confirms the importance of consuming almonds as a regular part of one's diet. "Published studies have found that consuming almonds daily may reduce the risk of heart disease. Furthermore, the Food and Drug Administration approved a qualified health claim for most nuts and heart health," says Leslie Bonci, M.P.H., R.D.
Bonci, the nutritionist for the latest Super Bowl winners, the Pittsburgh Steelers, added: "This new research demonstrates how eating almonds each day is a simple choice that makes a healthy difference. Almonds' taste, convenience and high nutritional value make them a smart, easy snack or a tasty addition to an entree."
Previous studies have shown that the vitamin E found naturally in almonds, together with its flavonoids and other antioxidants, work synergistically to prevent LDL, or "bad," cholesterol from being oxidized. In fact, this research found that together vitamin E and almond flavonoids were more than twice as effective as when they were administered separately. These findings further demonstrate how the nutrients in whole foods such as almonds can positively impact health.
In addition to its high antioxidant content, a one-ounce, 160-calorie handful of almonds is an excellent source of vitamin E and magnesium, a good source of protein and fiber, and offers heart-healthy monounsaturated fat, potassium, calcium, phosphorous, and iron.
For More Information
For additional information about almonds, including easy recipes and snack ideas, visit http://www.almondsarein.com
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Summary of Published Study:
Published: Journal of Agricultural and Food Chemistry,
Research Organization: Antioxidants Research Laboratory, Jean Mayer
Department of
Study Title: Determination of Flavonoids and Phenolics and Their Distribution in Almonds
Authors: Paul E. Milbury, Chung-Yen Chen, Gregory G. Dolnikowski, Jeffrey B. Blumberg
Objective: To determine total phenols, flavonoids and phenolic acids in
Subjects: The eight most common
Study Description: Advanced chromatographic technologies (LC/MS/MS and HPLC/ECD) were utilized to verify identities of the predominant flavonoids and phenolic acids. Total phenols ranged from 127 (Fritz) to 241 (Padre) mg GAE/100 g. The analyses were compiled to produce a dataset of 19 flavonoids and 3 phenolic acids.
Results: On a weight basis, the flavonol content of almonds is similar to that of red onions, with nine times the isorhamnetin of white onions. Almonds' kaempferol and quercetin content is comparable to that of broccoli. Almonds' concentration of catechin is between that of brewed black and green tea. The principal flavonoids in almonds -- catechin, epicatechin and kaempferol -- provide the highest degree of protection against oxidant-induced cell death than any other flavonoids. Related polyphenolic antioxidants are also found in almonds and remain to be characterized.
Funding: Supported by the Almond Board of
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The Almond Board of California administers a grower-enacted Federal Marketing Order under the supervision of the United States Department of Agriculture. Established in 1950, the Board's charge is to promote the best quality almonds,
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Here are a few pages from the "Almonds Are In!" website that are particularly intersting. While I also realize that much of this information could be self-serving since it comes from the website of the Almond Board of California, I have researched the claims through other sites and books unrelated to the Almond Board and found their claims to be valid given the levels of today's nutritional and scientific research.
Composition
This page has a very informative nutrient table comparing almonds to Brazil nuts, Cashews, Hazelnuts, Macadamia nuts, Pecans, Pistachios, and Walnuts.
Health Benefits of A Handful
more detailed information about cholesterol-lowering properties of almonds.
Body Weight
How eating the right kinds of fats may actually help you lose weight. This is a very interesting read!
Cancer
How several components of almonds work together as better antioxidants that either of them separately (i.e Vitamin E and flavanols).
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Complete list of almond nutrients from the searchable database:
Nuts, almonds, dry roasted, without salt added
Refuse: 0%
Scientific Name:
NDB No: 12063 (Nutrient values and weights are for edible portion)
Nutrient | Units | 1.00 X 1 oz (22 whole kernels) |
Proximates | | |
Water | g | 0.74 |
Energy | kcal | 169 |
Energy | kj | 708 |
Protein | g | 6.26 |
Total lipid (fat) | g | 14.98 |
Ash | g | 0.91 |
Carbohydrate, by difference | g | 5.47 |
Fiber, total dietary | g | 3.3 |
Sugars, total | g | 1.39 |
Sucrose | g | 1.34 |
Glucose (dextrose) | g | 0.01 |
Fructose | g | 0.00 |
Lactose | g | 0.00 |
Maltose | g | 0.04 |
Starch | g | 0.20 |
Minerals | | |
Calcium, Ca | mg | 75 |
Iron, Fe | mg | 1.28 |
Magnesium, Mg | mg | 81 |
Phosphorus, P | mg | 139 |
Potassium, K | mg | 211 |
Sodium, Na | mg | 0 |
Zinc, Zn | mg | 1.00 |
Copper, Cu | mg | 0.332 |
Manganese, Mn | mg | 0.743 |
Selenium, Se | mcg | 0.8 |
Vitamins | | |
Vitamin C, total ascorbic acid | mg | 0.0 |
Thiamin | mg | 0.021 |
Riboflavin | mg | 0.244 |
Niacin | mg | 1.091 |
Pantothenic acid | mg | 0.065 |
Vitamin B-6 | mg | 0.036 |
Folate, total | mcg | 9 |
Folic acid | mcg | 0 |
Folate, food | mcg | 9 |
Folate, DFE | mcg_DFE | 9 |
Vitamin B-12 | mcg | 0.00 |
Vitamin B-12, added | mcg | 0.00 |
Vitamin A, IU | IU | 0 |
Vitamin A, RAE | mcg_RAE | 0 |
Retinol | mcg | 0 |
Vitamin E (alpha-tocopherol) | mg | 7.37 |
Vitamin E, added | mg | 0.00 |
Tocopherol, beta | mg | 0.12 |
Tocopherol, gamma | mg | 0.25 |
Tocopherol, delta | mg | 0.04 |
Vitamin K (phylloquinone) | mcg | 0.0 |
Lipids | | |
Fatty acids, total saturated | g | 1.147 |
4:0 | g | 0.000 |
6:0 | g | 0.000 |
8:0 | g | 0.000 |
10:0 | g | 0.000 |
12:0 | g | 0.000 |
14:0 | g | 0.000 |
15:0 | g | 0.000 |
16:0 | g | 0.945 |
17:0 | g | 0.000 |
18:0 | g | 0.202 |
20:0 | g | 0.000 |
22:0 | g | 0.000 |
24:0 | g | 0.000 |
Fatty acids, total monounsaturated | g | 9.542 |
14:1 | g | 0.000 |
16:1 undifferentiated | g | 0.071 |
13:0 | g | 0.000 |
18:1 undifferentiated | g | 9.471 |
20:1 | g | 0.000 |
22:1 undifferentiated | g | 0.000 |
24:1 c | g | 0.000 |
Fatty acids, total polyunsaturated | g | 3.586 |
18:2 undifferentiated | g | 3.586 |
18:3 undifferentiated | g | 0.000 |
18:4 | g | 0.000 |
20:2 n-6 c,c | g | 0.000 |
20:3 undifferentiated | g | 0.000 |
20:4 undifferentiated | g | 0.000 |
20:5 n-3 | g | 0.000 |
22:5 n-3 | g | 0.000 |
22:6 n-3 | g | 0.000 |
Cholesterol | mg | 0 |
Phytosterols | mg | 33 |
Stigmasterol | mg | 1 |
Campesterol | mg | 1 |
Beta-sitosterol | mg | 31 |
Amino acids | | |
Tryptophan | g | 0.056 |
Threonine | g | 0.200 |
Isoleucine | g | 0.204 |
Leucine | g | 0.433 |
Lysine | g | 0.177 |
Methionine | g | 0.056 |
Cystine | g | 0.083 |
Phenylalanine | g | 0.338 |
Tyrosine | g | 0.156 |
Valine | g | 0.236 |
Arginine | g | 0.726 |
Histidine | g | 0.174 |
Alanine | g | 0.295 |
Aspartic acid | g | 0.805 |
Glutamic acid | g | 1.523 |
Glycine | g | 0.432 |
Proline | g | 0.285 |
Serine | g | 0.296 |
Other | | |
Alcohol, ethyl | g | 0.0 |
Caffeine | mg | 0 |
Theobromine | mg | 0 |
Carotene, beta | mcg | 0 |
Carotene, alpha | mcg | 0 |
Cryptoxanthin, beta | mcg | 0 |
Lycopene | mcg | 0 |
Lutein + zeaxanthin | mcg | 0 |
1 comment:
Once again it appears that simple and natural foods are best. I just need to stay away from the roasted, salted almonds....yummy but not good, I know. Love almonds sauteed with green beans and a spritz of lemon juice, gooooood.
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