Superfoods: Almonds

Food is the best medicine, and one proven way to improve health is through nutrition.
Superfoods are foods are high in nutrients and antioxidants and have numerous health benefits.
Last edition, we discussed kefir and lemons. In this newsletter, we discuss how the common nut,
almonds, is good for more than just a low-fat crunchy snack.
  
For bone health, almonds are a source of calcium and magnesium, making them an excellent
food for osteoporosis. The calcium in almonds can also aide in muscle function.  

For other nutrients almonds are a source of B complex vitamins one through six, biotin, copper,
iodine, iron, manganese, phosphorus, potassium, selenium, zinc, linolic acid, antioxidants and
omega-6.  

Almonds are a top source of vitamin E, with 24mg for 100g. This vitamin works internally by
boosting immunity and protecting heart by preventing “bad” cholesterol from sticking to artery
walls. It also protects from harmful free radicals that cause cellular damage.  

Applied externally, almond oil can help preserve skin elasticity and repair damage, treating
conditions such as inflamed skin, post-operative scarring, soothing itchy skin and dermatitis.
Finally, it can improve skin complexion and tone. It is a source of vitamin A (retinol) which is
essential for skin in addition to vitamin E. This acts as a preventive measure against aging of the
skin.  Almond oil can also be applied to the hair for moisturizing hair and scalp, and taming frizz.
It is excellent for hair, repairing damage from dry hair and relieving symptoms of an itchy
scalp.  

The plant sterols and monosaturated fats in almonds also can reduce risk of heart disease and
promote a feeling of satiety after eating. Other nutrients called phytochemicals protect against
cancer and tumors.  The proteins in almonds are necessary for cellular growth and repair. Finally,
almonds are high in dietary fiber, which promotes healthy digestion, prevents hunger pangs,
regulates bowel movements, and keeps blood sugar steady.  

Studies have shown overall that almonds can strengthen immunity, promote wound healing,
reduce blood pressure, aide weight loss, promote a healthy gut biome and protect against
digestive illness.  Some studies suggest that almonds have benefits for the mind including
improving cognitive performance and improving the stress response. 
 
With so many benefits, there is no reason not to add almonds to your diet. They can be put in a
salad, had as a snack by themselves (great substitute for chips or crackers) or be made into
almond milk. Almond milk is a great dairy alternative. Many almond milks come fortified with
other nutrients, such as vitamin D.