Chen, C.-Y., K. Lapsley and J.B. Blumberg, 2006. A nutrition and health perspective on almonds. J Sci Food Agric. 86:2245-2250.
Almonds provide a nutrient-dense source of vitamin E, manganese, magnesium, copper, phosphorus. Fiber, riboflavin, monounsaturated fatty acids and protein. Habitual almond consumption does not lead to weight gain, and their inclusion in low-calorie diets appears to promote more weight loss than a comparable carbohydrate-based low-calorie diet. Also, almonds have a low glycemic index and do not adversely impact insulin sensitivity. Almonds are an excellent source of bioavailable alpha-tocopherol, and increasing their intake enhances the resistance of LDL against oxidation. In addition, the polyphenolic constituents of almonds have been characterized recently and found to possess antioxidant actions. Further research is required to achieve a better understanding of the role that the bioavailability and bioaccessibility of almond constituents and the synergy between them play in their associated health outcomes.