Here's the science behind the health benefits of organic almonds

October 29, 2021 Denis I

Almond trees, known scientifically as Prunus dulcis, are native to the Mediterranean region but are now widely grown in many places. Cultivated as early as 3,000 B.C., almond trees are well-known for their fruits, which are referred to as prized gifts in the first book of the Bible, Genesis. Although almonds are generally considered “nuts,” they are actually the seeds of stone fruits, or drupes. Drupes are fleshy fruits that contain a single seed inside their thin shells. [1]

Almonds grow inside cream-colored shells covered by gray-green, fuzzy hulls. When almond fruits ripen, their hulls split and their shells drop to the ground. These inedible parts are used for livestock feed and bedding while the seeds are consumed as a snack or used as culinary ingredients. Edible almonds are sometimes referred to as “sweet almonds” to distinguish them from the poisonous almonds, or “bitter almonds,” found in Asia and the Middle East. [2]

Almond cultivation first flourished in modern-day Spain, Morocco and Greece and eventually spread to California. But it wasn’t until the 20th century that the California almond industry blossomed. Today, almond trees grow on over half a million acres of land in California, and almonds are the state’s top agricultural export. In fact, California produces about 80% of the global almond supply, making it the world’s largest almond producer. [3]

The amazing nutritional profile of almonds

Almonds are rich in nutrients, including protein, fiber, vitamins and minerals. Here’s a list of the nutrients you can get from a 100-gram serving of raw, whole almonds: [4]

Healthy fats, 109% of the Daily Value (DV)
Fiber, 70% of the DV
Protein, 61% of the DV
Carbohydrates, 10% of the DV
Manganese, 163% of the DV
Magnesium, 96% of the DV
Copper, 71% of the DV
Phosphorus, 69% of the DV
Calcium, 38% of the DV
Iron, 30% of the DV
Potassium, 29% of the DV
Zinc, 29% of the DV
Vitamin E, 187% of the DV
Riboflavin (vitamin B2), 85% of the DV
Niacin (vitamin B3), 24% of the DV
Thiamine (vitamin B1), 20% of the DV
Pyridoxine (vitamin B6), 10% of the DV
Pantothenic acid (vitamin B5), 7% of the DV

The science-backed health benefits of almonds

Given their impressive nutritional profile, it’s not surprising that almonds are linked to a wide range of health benefits. According to studies, almonds can:*

Support healthy cardiovascular function

Your body needs cholesterol to create healthy cells and hormones. But having too much cholesterol is dangerous and can put you at risk of heart problems. Fortunately, almonds are rich in poly- and monounsaturated fatty acids, which are considered healthy fats. According to a study published in the Journal of the American Heart Association, the healthy fats in almonds are good for your heart as they can support healthy cholesterol levels that are already within the normal range. [5]

Support healthy cognitive function

Almonds are one of the richest sources of vitamin E. A one-cup serving of raw almonds gives you nearly twice your daily vitamin E needs. As an antioxidant, vitamin E can neutralize unstable molecules called free radicals, which are naturally generated by your body as byproducts of metabolism. For instance, they are generated when brain cells use oxygen to carry out metabolic activities. [6]

But at high levels, free radicals can cause oxidative stress, which can damage healthy cells and their components. Fortunately, vitamin E is an efficient free radical scavenger and can protect healthy cells from oxidative damage. [7]

Besides protective antioxidants, almonds also contain nutrients that support healthy cognitive function, such as protein, zinc and pyridoxine. Protein and pyridoxine are important for the production of chemicals that your brain cells use for communication. [8][9] Meanwhile, zinc plays a key role in regulating communication between brain cells. Zinc can also support healthy memory and learning as high concentrations of zinc are found in the hippocampus, the brain region involved in these cognitive functions. [10]

Support healthy eye function

The vitamin E in almonds is also essential for healthy eye function. As an antioxidant, vitamin E helps protect your eyes from damage caused oxidative stress. According to a review published in the journal Oxidative Medicine and Cellular Longevity, oxidative damage to lipids, proteins and DNA is one of the major contributors to age-related macular degeneration, a leading cause of vision loss among older adults. [11]

Support healthy digestion

Like most tree nuts, almonds are rich in insoluble fiber. This type of fiber helps keep things moving in your gut by attracting water. This makes your stool softer and easier to pass. As such, insoluble fiber can support regular bowel movements. Additionally, almonds are rich in manganese, an essential mineral that supports your body’s ability to digest proteins and carbohydrates. [12]

Support healthy energy levels

Almonds are a great pick-me-up snack as they are rich in nutrients like riboflavin, copper and manganese that support healthy energy levels. Riboflavin is involved in red blood cell production and the conversion of protein into energy. [13] Copper helps cells generate adenosine triphosphate (ATP), the main energy currency of cells. [14]

Meanwhile, manganese is a key component of manganese superoxide dismutase (MnSOD), an enzyme that protects mitochondria from oxidative damage. [15] Mitochondria, the “powerhouses” of cells, turn the energy you get from food into chemical energy (ATP) for your cells. Because the human body cannot store ATP, your mitochondria must function optimally at all times. [16]

Support healthy blood sugar levels already within normal range

Almonds provide a modest amount of soluble fiber. This type of dietary fiber dissolves in the small intestine and is absorbed into the bloodstream. Soluble fiber slows down the absorption of sugar in the small intestine, thereby supporting healthy blood sugar levels that are already within the normal range. Additionally, almonds have a Glycemic Index (GI) value of zero, meaning they won’t cause blood sugar spikes when eaten. [17][18]

Support healthy, glowing skin

Vitamin E is essential for maintaining healthy skin. As an antioxidant, it protects the skin from free radicals, which are also formed as a consequence of exposure to environmental threats, such as ultraviolet (UV) radiation. [19] Vitamin E is present in almonds in the form of alpha-tocopherol. Tocopherols are the most abundant form of vitamin E in the human body.

Support healthy bones

According to a review published in the journal Critical Reviews in Food Science and Nutrition, the process of bone formation requires an adequate supply of certain nutrients, such as calcium, protein, magnesium and phosphorus. All of these nutrients are present in high amounts in almonds. Other nutrients in almonds that help maintain healthy bone structure include manganese, copper, iron, zinc and B vitamins. [20]

Support sensible weight management goals

Some people avoid almonds and other nuts because of their high fat content. But the fats in almonds are actually beneficial for your health. Thanks to their abundance of healthy fats, fiber and protein, eating almonds can make you feel full for longer. This can discourage snacking between meals and overeating. To achieve sensible weight management goals, consume almonds as part of a well-balanced diet and exercise regularly.

Where to get clean, lab-verified organic almonds

Almonds are one of the most popular nuts on the market today, and you can easily find bags of them in grocery stores and health food stores. But store-bought almonds are often coated with sugar, hydrogenated oils and excess sodium. They are also often laced with propylene oxide (PPO), a highly toxic, cancer-causing agent commonly used as a fumigant. PPO is also used in detergents, lubricants and other chemical products.

What’s more, store-bought almonds undergo processing, which usually involves heating them at high temperatures. This destroys the nutrients and antioxidants in almonds. Almonds grown in the United States are often irradiated before being sold to consumers. This process creates free radicals that bounce around among the nuts, damaging their nutrients. In the case of conventionally grown almonds, free radicals may even mix with pesticides to form harmful chemicals. [21]

The Health Ranger Store offers only high-quality, non-GMO products that are lab-verified for cleanliness and purity. This is why you can trust that Health Ranger Select Organic Raw Unpasteurized Non-Irradiated Almonds are some of the best raw almonds on the market. Our premium organic almonds can deliver all the remarkable health benefits of almonds without the risk of ingesting unhealthy ingredients or toxic components.

Health Ranger Select Organic Raw Unpasteurized Non-Irradiated Almonds are exactly how almonds should be – complete with a wholesome flavor and a wealth of nutrients that support healthy cardiovascular, cognitive and digestive functions. Our premium organic almonds are not treated with preservatives and contain no sugar, artificial flavors, hydrogenated oils or added sodium.

Health Ranger Select Organic Raw Unpasteurized Non-Irradiated Almonds are sourced from trusted vendors in Italy and are not fumigated with PPO. Our premium organic almonds are vegan, non-China, non-GMO and are certified Kosher and organic. To ensure that you get only clean, high-quality almonds, our premium product is also meticulously lab tested for heavy metals, microbiology and glyphosate.

How to incorporate almonds into a balanced diet

Almonds are versatile culinary ingredients. They can be enjoyed raw, roasted, salted or added to trail mixes and granola bars. Here are more ways to enjoy organic almonds as part of a healthy diet: [22]

Add almonds to salads – Add whole or crushed almonds to your salads for a dose of healthy fats and some added crunch.
Add almonds to smoothies – Almonds can give your pre- or post-workout smoothies a boost in protein, calcium, magnesium and other nutrients that your body needs for healthy muscle recovery.
Toast almonds – Toast whole almonds with cayenne pepper powder and raw honey for a sweet and spicy appetizer.
Puree almonds – To make your own healthy almond nut butter, blend almonds into a creamy mixture and add organic coconut oil. Spread it on toast, mix it with pastry batter or use it to make healthy nut butter s’mores.
Blend almonds into milk – Make your own plant-based milk substitute by blending almonds with water and a natural sweetener like organic coconut palm sugar. With a few more ingredients, you can even make vegan cheese and yogurt with almonds.
Use almonds as gluten-free breading – Grind almonds into a meal to make gluten-free breading for your chicken, fish or meats.