The almond is a nutritionally dense food (see chart pictured right) and a 100 gram amount is a rich source (>20% of the Daily value, DV) of the B vitamins riboflavin and niacin, vitamin E, and the essential minerals calcium, iron, magnesium, manganese, phosphorus, and zinc. The same amount is also a good source (10–19% DV) of the B vitamins thiamine, vitamin B6, and folate; choline; and the essential mineral potassium. They are also rich in dietary fiber, monounsaturated fats, and polyunsaturated fats, fats which potentially may lower LDL cholesterol. Typical of nuts and seeds, almonds also contain phytosterols such as beta-sitosterol, stigmasterol, campesterol, sitostanol, and campestanol, which have been associated with cholesterol-lowering properties.
Preliminary research associates consumption of almonds with elevated blood levels of high density lipoproteins and lower low density lipoproteins.
Almonds may cause allergy or intolerance. Cross-reactivity is common with peach allergens (lipid transfer proteins) and tree nut allergens. Symptoms range from local signs and symptoms (e.g., oral allergy syndrome, contact urticaria) to systemic signs and symptoms including anaphylaxis (e.g., urticaria, angioedema, gastrointestinal and respiratory symptoms).
Healthy Almond Butter Fudge
1 cup creamy almond butter
1/4 cup coconut oil
1/4 cup honey or maple syrup