WHY AUSTRALIAN ALMONDS?
Australian almonds are naturally rich in protein, healthy fats, vitamin E, fibre, magnesium and potassium. Packed with antioxidants and phytochemicals, they support a balanced diet and a healthy, active lifestyle.
ONE HANDFUL A DAY
The Australian Dietary Guidelines recommends 30 grams (a handful) of nuts, including almonds every day. Regular consumption of this in fact contributes to a perfect heart health. It’s easy to integrate almonds into your routine.
NUTRITION AT A GLANCE
Values per 30 gm, approximately 23 almonds. Here are the key nutrients found in a typical serving of almonds:
- Calories (kJ): 750
- Protein: 6 gm
- Total fat: 16 gm (mostly unsaturated -11)
- Carbohydrates: 1.5 gm
- Fibre: 2.6 gm
- Calcium: 75 mg
- Potassium: 222 mg
- Zinc: 1.1 mg
- Vitamin E: 8.5 mg
- Magnesium: 78 mg
NUTRITION PROFILE
Protein and Fats – Fuel for the body
Almonds provide around 6 g of protein in every 30g serving. Almonds support cell repair and muscle health. Their predominantly monounsaturated fats help maintain healthy cholesterol levels.
VITAMINS AND MINERALS
Almonds are the nut with the highest amount of Vitamin E—a powerful fat-soluble vitamin and antioxidant that supports heart health. They are also a rich source of key minerals:
- Calcium: Essential for healthy teeth and bones, and crucial for nerve and muscle function.
- Iron and Zinc: Important plant-based minerals, especially for those following vegetarian or vegan diets. Iron transports oxygen, and Zinc is essential for the immune system.
- Magnesium, Phosphorus, and Potassium: Contribute to regulating blood pressure, bone and teeth development, blood production, and healthy muscle tissue function.
FIBRE AND STEROLS
- Fibre: Important for a healthy digestive system, providing about 10% of the daily adult requirement per 30g serving.
- Sterols: Plant sterols (197 mg per 100g) can help lower cholesterol levels by reducing cholesterol reabsorption in the intestine.
GUT HEALTH
Almonds offer a unique package of fibre, phytochemicals, and unsaturated fat that positively affects gut microbiota composition.
- Prebiotic Potential: Research suggests almonds may act as a prebiotic, stimulating the growth of beneficial bacteria in the gut and improving the intestinal microbiota profile.
- Studies show the potential for almond consumption to improve blood glucose control.
- Slowed Absorption: Fibre, healthy fats, and magnesium slow glucose absorption, helping to prevent blood sugar spikes.
HEART HEALTH
❤️Regularly enjoying a handful of almonds as part of a healthy diet may reduce the risk of cardiovascular disease.
- Cholesterol Management: The monounsaturated 'good fat' is known to reduce LDL ('bad') cholesterol and increase HDL ('good') cholesterol levels.
- Antioxidants: The powerful antioxidants (concentrated in the brown skin layer) help reduce oxidative damage by protecting cells from free radicals, which contribute to inflammation and disease. Almonds may significantly reduce oxidized LDL.
- Blood Pressure: Magnesium and potassium may help lower blood pressure levels.
- Endothelial Function: Endothelial Function: Almonds contain the amino acid L- arginine, which improves the bioavailability of nitric oxide, enhancing endothelial function and aiding in the prevention of atherosclerosis.
DIABETES AND GLYCAEMIC CONTROL
BALANCED ENERGY
Studies show the potential of almond consumption for improving blood glucose control, particularly as a part of a healthy diet. A study in participants with type 2 diabetes that consumed 28g of almonds with breakfast saw positive results on post-prandial glycaemia levels.
In another study, a reduction in fasting blood glucose and fasting insulin was seen in participants with type 2 diabetes that consumed 60g of almonds per day as part of the National Cholesterol Education Program step II diet for four weeks.
Fibre, healthy fats and magnesium slow glucose absorption, preventing blood sugar spikes and benefiting those with diabetes.
Adding almonds to a meal slows digestion and lowers its overall glycaemic index (GI). This can help with managing blood levels at mealtimes.
FITNESS AND LIFESTYLE
Nutrition for movement
- Almonds provide a wide range of nutrients that help to keep the body healthy for sport; small handful per day will help meet needs.
- Almonds contain protein, which is essential for muscle repair and recovery. Including protein-rich foods like almonds in your diet can help support muscle growth and aid in post-workout recovery.
- Almonds contain Magnesium which is important for muscle function and energy production.
- A healthy handful of almonds can provide the essential nutrients your body needs.
WEIGHT MANAGEMENT
NATURALLY SATISFYING
Research data indicates that nut consumption (including almonds) is not related to body weight increase. A systemic review of the literature in 2016 showed that nut consumption (including almonds) can actually help with weight management. Specifically, consuming almonds was associated with a reduction in overall weight, body mass index and waist circumference.
The protein and fibre content in almonds slow down digestion, leading to prolonged satiety. Adding a small handful of almonds to your diet can help manage cravings and prevent overeating.
MOOD AND COGNITION
FEEDING THE MIND
Almonds contain a unique package of nutrients that can support brain structure and function. One daily serve (1 handful or 30 grams) may help prevent cognitive decline. Nutrients like Vitamin E and B vitamins support cognitive function, memory and mood, potentially reducing stress and anxiety.
SKIN HEALTH
The benefits of almonds for skin are linked to its high linoleic acid content. An omega-6 fatty acid found in almonds, linoleic acid helps strengthen the skin barrier and enhances the moisture retention capacity of the skin. It also reduces transepidermal water loss from the skin, thus proving to be an effective way to correct dry, dull skin. Almonds contain copper, a mineral that aids in collagen production. Collagen is the protein responsible for keeping the skin supple and firm. 10 Almonds are all you need per day to support healthy collagen levels for youthful-looking skin. Almonds contain a healthy dose of Vitamin A, which plays a role in skin repair and regeneration.
BONE HEALTH
BUILDING STRENGTH FOR LIFE
Regular almond intake contributes essential mineral that support bone density and long term skeletal health. Rich in calcium, magnesium and phosphorus, almonds help build strong bones and may prevent osteoporosis.
STRONG BONES, STRONGER YOU
They offer a natural calcium option for those limiting dairy.
UNLEASH THE POWER OF
AUSTRALIAN ALMONDS
Easy Ways to Integrate Almonds into Your Routine:
- Snack: Keep a handful (30g) handy for a mid-day energy boost.
- Breakfast: Sprinkle chopped almonds on cereal, yogurt, or oatmeal.
- Meals: Add them to salads, stir-fries, or blend them into smoothies.
Nutritionists
Prof. V. K. Katyal
Dr. Shailendra Bharadwaja
Dr. Madhu Sharma
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