Buying

Almond Health & Nutrition

Almonds and a healthy heart

Research tells us that almonds are a healthy choice. Almonds contain "good" monounsaturated fat - also found in olive oil and avocados. Studies show that diets which replace saturated fat with monounsaturated fat, are beneficial for heart health. Almonds also contain phytosterols, which are plant compounds that help support heart health.


A 30g serve of natural or unsalted almonds are Heart Foundation Tick approved


Nutritional Benefits

Almonds are extremely high in Vitamin E. Vitamin E is a powerful antioxidant, this means that it protects our cells from damage, helping to maintain a healthy heart and blood vessels. Vitamin E also works best in foods that contain some good dietary fat, like almonds, to help its absorption.

There are several different forms of Vitamin E, but one in particular, called alpha-tocopherol, can meet all the body’s Vitamin E requirements on its own. And guess what? Almonds are one of the best food sources of alpha-tocopherol.

Just a small handful of almonds (30g) provides over half your daily vitamin E requirements. Almonds really are a natural Vitamin E powerhouse!

Almonds are also low in sugar and are a low GI food. Eating low GI foods provides sustained energy. Almonds are Gluten free.

 

A handful of almonds everyday* supports your heart health

*When replacing foods higher in saturated fat

Nutrients

Units

Value/100g

Value/30g

Energy

kJ 2503 751

Protein

g 19.5 5.9

Total lipid (fat)

g 54.7 16.4

Saturated fat

g 3.7 1.1

Monounsaturated fat

g 35.9 10.8

Polyunsaturated fat

g 12.8 3.8

Plant sterols (phytosterols)

mg 141 42

Carbohydrate

g 4.8 1.4

Sugars (total)

g 4.8 1.4

Dietary fibre

g 8.8 2.6

Water

g 3.7 1.1

Arginine

g 2.45 0.74

Minerals

Units

Value/100g

Value/30g

Calcium - Ca

mg 250 75

Iron - Fe

mg 3.9 1.2

Magnesium - Mg

mg 260 78

Phosphorus - P

mg 480 144

Potassium - K

mg 740 222

Sodium - Na

mg 5.0 1.5

Zinc - Zn

mg 3.7 1.1

Copper - Cu

mg 1.0 0.3

Manganese - Mn

mg 2.29 0.69

Selenium - Se

mcg 2.5 0.75

Vitamins

Units

Value/100g

Value/30g

Thiamin

mg 0.19 0.06

Riboflavin

mg 1.4 0.4

Niacin

mg 3.9 1.2

Vitamin B-6

mg 0.14 0.04

Folate, total

mcg 29 8.7

Vitamin A, RAE

mcg_RAE 2.0 0.6

Vitamin A, IU

mcg 9.0 2.7

Vitamin E

mg 26.2 7.9

Pantotheic acid

mg 0.47 0.14


CERT TM used under license

Figures from Nuts for Life Ready Rekoner 2009 - www.nutsforlife.com.au
and NUTTAB 2006 - www.foodstandards.gov.au