The almonds versatility and abundance of nutrients makes it the "king of nuts." It grows on almost every continent and is truly considered a super food. Almonds are approximately 20 percent protein and 60 percent fat. Most of the fats and oils contained in almonds are polyunsaturated. In other words, they are good for you.
Almonds are high in linoleic acid, vitamin E and calcium. One cup of almonds contains almost 300 milligrams of calcium. They contain some B vitamins, but roasting or cooking them will decrease the B content. Moderate levels of potassium, zinc, cooper, iron and selenium are also found in almonds.
Almonds contain between 2 percent and 4 percent laetrile or amygdalin. Laetrile is thought to be useful in cancer prevention.
Organically grown almonds are probably the best when it comes to eating or cooking with them. Depending on where the almonds come from, this may be a difficult thing to verify.
Almonds make an excellent snack for kids and adults. Add them to your favorite trail mix or cereal for an extra shot of protein.
What to Look for
You can find almonds in a variety of forms. The nuts themselves can be found whole, in slivers, raw or as a paste. Shelled nuts should be stored in airtight containers and kept in the refrigerator or freezer. If stored at room temperature, you should only keep them a month or so. Soft-shell almonds tend to be sweet tasting, while hard-shell almonds are more bitter.
You can also find almond butter in most markets and grocery stores. It's similar to peanut butter, but thicker, and the oil tends to separate from the butter during storage. It does not have an overly strong taste. It's excellent for cooking and as a health snack food.
Almond oil has also been used as a carrier for massage oils and lotions. The oil is very stable, and when mixed properly, it can be kept in tightly capped bottles for a month or more.
Common Pitfalls
Remember, almonds tend to spoil easily due to their abundance of oils. When you store them make sure the containers are airtight and placed in a cool, dry area. When purchasing almonds, check the expiration date and that the packages are properly sealed. It's best to buy them as you need them, this will eliminate prolonged periods of storage. Almond oil has a sweet smell, so it's fairly easy to tell if it's gone bad. If you have any doubts if something is safe to use, err on the side of caution--throw it out and get fresh almonds.
Keep in mind that heat will destroy nutrients. Even though almonds are high in nutrients, cooking will reduce their nutritive value.
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