Almonds are truly a powerful package of nutrients. They are and excellent good source of protein (6 grams per one ounce) along with dietary fiber, phosphorus, calcium, potassium, magnesium, manganese, copper, zinc, iron and vitamin E. In fact, one ounce of almonds provides about 7.4 grams of alpha-tocopherol vitamin E, 50 percent of the RDA. Almonds are the only good source of protein that is also an excellent source of vitamin E.
As a protein, almonds are rich in arginine and low in lysine. Research indicates that diets rich in arginine, low in lysine. This combination has been shown to reduce the risk of coronary disease.
Research suggests that an overall mixed raw vegan diet provides the complementary spectrum of amino acids that are needed to supply our bodies with high levels of nutrient dense protein. Almonds play a part in a truley healthy diet and contribute to the overall protein quality of a raw vegan diet as they provide a complete and high quality protein.
| Food | Protein gm | Fiber gm | Vit E mg |
Zn mg |
Cu mg |
Fe mg |
Mn mg |
Ca mg |
Mg mg |
P mg |
K mg |
| 3.5 oz. White meat chicken | 25 | 0 | 0.86 | 0.042 | 0.89 | 0.015 | 13 | 25 | 196 | 220 | |
| 3.5 oz. Lean ground beef | 25 | 0 | 0.18 | 5.1 | 0.072 | 2.09 | 0.014 | 9 | 17 | 128 | 224 |
| 2T Peanut butter | 7 | 0 | 3 | 0.8 | 0.178 | 0.53 | 0.492 | 11 | 50 | 103 | 231 |
| 1 oz. Cheddar cheese | 7 | 0 | 0.88 | 0.009 | 0.19 | 0.003 | 204 | 8 | 145 | 28 | |
| 1 oz almonds | 6 | 3.3 | 7.4 | 0.953 | 0.315 | 1.2 | 0.7 | 70 | 78 | 134 | 206 |
| 1 large, whole egg | 7 | 0 | 52 | 0.006 | 0.6 | 0.013 | 25 | 5 | 86 | 63 | |
| 1 c. Skim milk | 8 | 0 | 0.98 | 0.1 | 302 | 28 | 247 | 406 |
Source: Pennington, J. A. T. Bowes and Church’s Food Values of Portions Commonly Used, Sixteenth Edition, 1994.
Almonds and Dietary Fiber
Emerging research demonstrates that the combination of dietary fiber with protein contributes to overall satiety and therefore may play a role in controlling caloric intake. Most protein sources do not provide dietary fiber such as is found in almonds. Peanut butter, cheese and eggs, for example, are good sources of protein but do not supply the level of dietary fiber that almonds do.
Almonds and Monounsaturated Fat
Almonds have a large quantity of monounsaturated fat which has been associated with a reduction in total LDL cholesterol . Scientific research shows that just one ounce a day can have this potential effect.
Almonds and Minerals
Almonds are also unique in that they provide various minerals that are essential for bone health. Calcium, magnesium, manganese, and phosphorus have been implicated in maintaining bone mineral density. Almonds are comparable to skim milk and cheddar cheese in the quantity of these bone-building minerals provided in one serving. Other protein sources like chicken, beef, peanut butter, and eggs don’t offer near the quality of minerals that almonds do.
Almond Milk Recipe:
- Vitamin E – Almonds are an excellent source of vitamin E, an antioxidant that 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.
- Folic Acid– Almonds, like other fruits and vegetables, make an important contribution to a diet adequate in folic acid, or folate. This important B-vitamin can reduce the risk for neural tube defects (birth defects) and is necessary for making red blood cells. It may also protect against heart disease and stroke.
- Protein – almonds contain protein which is necessary for healthy muscles, blood and organs, and it can also be used for energy.
- Fiber– almonds are a good source of dietary fiber – the part of the plant foods that is not digested in the human body. Fiber appears to play a protective role against heart disease and diabetes, an d aids in the prevention of constipation, diverticulosis, and some forms of cancer, such as colon and rectal.
- Iron – An ounce of almonds contains 6% of the recommended daily requirements of iron. This essential mineral helps carry oxygen to all of the body’s cells and organs.
- Zinc – An ounce of almonds contains 6% of the recommended daily requirements of zinc, which aids in wound healing and is involved in protein metabolism. Zinc is also important in the development of the reproductive system.
- Copper – Almonds are a good source of copper. This mineral helps carry oxygen throughout the body and helps keep bones, blood vessels and nerves healthy. It may also protect against heart disease.
- Magnesium – Almonds are an excellent source of magnesium, a mineral used in building bones, making protein, releasing energy from muscles and regulating body temperature. It’s also needed for calcium and potassium balance in the body.
- Phosphorous – Almonds are a good source of phosphorous – the second most abundant mineral in the body. This important mineral is needed for strong bones and teeth, and helps the body use protein, fat and carbohydrates.
- Pytochemicals– Almonds, like all other plant foods contain phytochemicals. These plant chemicals may have protective effects against heart disease, cancer and other chronic diseases.
This articel and the chart is a compliation of information I gathered from serveral books, and web sources. I would like to give the authors and contributors credit. Please leave a comment if you are one of the researchers responsible for parts of this article.
