Like all tree nuts, almonds are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health. Regularly eating nuts has been shown to contribute to heart health, reduce overall mortality and the risk of developing type 2 diabetes, assist with weight management, reduce the risk of cancer, improve sperm quality, reduce depression and overall promote good health. 

A 30g serve is around 20 almonds.

Health effects

In addition to the health benefits that all tree nuts provide, almonds have been associated with: 

• Moderate to highly consistent reductions in total and LDL cholesterol and LDL:HDL cholesterol ratio [1].
• Increasing the growth of gut bacteria via stimulating the growth of bifidobacterial and eubacterium, leading to increased butyrate production – which is thought to keep the colon cells health [2]. 
• Reducing oxidative stress [3]and providing anti-inflammatory effects [4]. 
• Better results in tests measuring cognitive function, attention capacity and working memory in children whose mothers ate more nuts (including almonds) during the first trimester of pregnancy [5].

What makes almonds unique

• Compared to other tree nuts, almonds are particularly high in vitamin E and calcium. Vitamin E is an antioxidant which helps maintain a healthy heart. Calcium forms the structure of bones and teeth and aids in blood clotting.
• They contain predominantly monounsaturated fats, important for heart health.
• Almonds are high in the amino acid arginine.  Arginine is converted to nitric acid in the body which causes blood vessels to relax and remain elastic, preventing blood clotting.
• Almonds are a source of protein, mono-unsaturated fats and fibre, and are naturally low in sugar and sodium.
• They are a source of copper, iron, magnesium and manganese, and they are high in riboflavin and vitamin E and a source of niacin. 

Where they are grown

Almonds are grown in several regions in Australia, with five major growing regions: Adelaide and the Riverland (SA); Sunraysia (Victoria); Riverina (NSW); Swan Region (WA). Almonds are also grown in the USA and Spain. Australia is the second largest producer of almonds in the world behind California, USA.

Forms and best eaten with…

• Almonds are very versatile as they are readily available to purchase whole, blanched, slivered, flaked and ground as meal.
• Almond meal makes delicious, gluten free cakes.
• Almonds make great almond butters.

Storage

Remove nuts from plastic bags and store them in an airtight container in the refrigerator or freezer. Nuts can be refrigerated for up to 4 months and frozen for up to 6 months. Remember, bringing nuts back to room temperature before eating can help them taste nuttier.