Almonds are among the world’s most popular tree nuts.

They are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals.

Here are 9 health benefits of almonds.

1. Almonds Deliver a Massive Amount of Nutrients
Almonds are the edible seeds of Prunus dulcis, more commonly called the almond tree.

They are native to the Middle East, but the US is now the world's largest producer.

The almonds you can buy in stores usually have the shell removed, revealing the edible nut inside. They are sold either raw or roasted.

They are also used to produce almond milk, oil, butter, flour or paste — also known as marzipan.

Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains (1):

Fiber: 3.5 grams
Protein: 6 grams
Fat: 14 grams (9 of which are monounsaturated)
Vitamin E: 37% of the RDI
Manganese: 32% of the RDI
Magnesium: 20% of the RDI
They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.

It is important to note that your body does not absorb 10–15% of their calories because some of the fat is inaccessible to digestive enzymes (2Trusted Source, 3Trusted Source).

Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed.

While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc and calcium you get from almonds.

SUMMARY
Almonds are very popular tree nuts. Almonds are high in healthy monounsaturated fats, fiber, protein and various important nutrients.
2. Almonds Are Loaded With Antioxidants
Almonds are a fantastic source of antioxidants.

Antioxidants help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging and diseases like cancer (4Trusted Source, 5Trusted Source).

The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin (6Trusted Source, 7Trusted Source, 8Trusted Source).

For this reason, blanched almonds — those with skin removed — are not the best choice from a health perspective.

A clinical trial in 60 male smokers found that about 3 ounces (84 grams) of almonds per day reduced oxidative stress biomarkers by 23–34% over a four-week period (9Trusted Source).

These findings support those of another study which found that eating almonds with main meals reduced some markers of oxidative damage (10Trusted Source).

SUMMARY
Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to aging and disease.

3. Almonds Are High in Vitamin E
Vitamin E is a family of fat-soluble antioxidants.

These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage.

Almonds are among the world's best sources of vitamin E, with just 1 ounce providing 37% of the RDI (1).

Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer's disease (11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source).

SUMMARY
Almonds are among the world's best sources of vitamin E. Getting plenty of vitamin E from foods is linked to numerous health benefits.
4. Almonds Can Assist With Blood Sugar Control
Nuts are low in carbs but high in healthy fats, protein and fiber.

This makes them a perfect choice for people with diabetes.

Another boon of almonds is their remarkably high amount of magnesium.

Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control (17Trusted Source).

The current RDI for magnesium is 310–420 mg. 2 ounces of almonds provide almost half that amount — 150 mg of this important mineral (1).

Interestingly, 25–38% of people with type 2 diabetes are deficient in magnesium. Correcting this deficiency significantly lowers blood sugar levels and improves insulin function (18Trusted Source, 19Trusted Source, 20Trusted Source).

People without diabetes also see major reductions in insulin resistance when supplementing with magnesium (21Trusted Source, 22Trusted Source).

This indicates that high-magnesium foods such as almonds may help prevent metabolic syndrome and type 2 diabetes, both of which are major health problems.

SUMMARY
Almonds are extremely high in magnesium, a mineral that many people don't get enough of. High magnesium intake may offer major improvements for metabolic syndrome and type 2 diabetes.
5. Magnesium Also Benefits Blood Pressure Levels
The magnesium in almonds may additionally help lower blood pressure levels.

High blood pressure is one of the leading drivers of heart attacks, strokes and kidney failure.

A deficiency in magnesium is strongly linked to high blood pressure regardless of whether you are overweight (23Trusted Source, 24Trusted Source, 25Trusted Source).

Studies show that correcting a magnesium deficiency can lead to major reductions in blood pressure (26Trusted Source, 27Trusted Source).

If you do not meet the dietary recommendations for magnesium, adding almonds to your diet could have a huge impact.

SUMMARY
Low magnesium levels are strongly linked to high blood pressure, indicating that almonds can help control blood pressure.

6. Almonds Can Lower Cholesterol Levels
High levels of LDL lipoproteins in your blood — also known as "bad" cholesterol — is a well-known risk factor for heart disease.

Your diet can have major effects on LDL levels. Some studies have shown almonds to effectively lower LDL.

A 16-week study in 65 people with prediabetes found that a diet providing 20% of calories from almonds lowered LDL cholesterol levels by an average of 12.4 mg/dL (28Trusted Source).

Another study found that eating 1.5 ounces (42 grams) of almonds per day lowered LDL cholesterol by 5.3 mg/dL while maintaining "good" HDL cholesterol. Participants also lost belly fat (29Trusted Source).

SUMMARY
Eating one or two handfuls of almonds per day can lead to mild reductions in “bad” LDL cholesterol, potentially reducing the risk of heart disease.
7. Almonds Prevent Harmful Oxidation of LDL Cholesterol
Almonds do more than just lower LDL levels in your blood.

They also protect LDL from oxidation, which is a crucial step in the development of heart disease.

Almond skin is rich in polyphenol antioxidants, which prevent oxidation of cholesterol in test-tubes and animal studies (30Trusted Source, 31Trusted Source).

The effect may be even stronger when combined with other antioxidants such as vitamin E.

One human study showed that snacking on almonds for one month lowered oxidized LDL cholesterol levels by 14% (32Trusted Source).

This should lead to a reduced risk of heart disease over time.

SUMMARY
“Bad” LDL cholesterol can become oxidized, which is a crucial step in the development of heart disease. Snacking on almonds has been shown to significantly reduce oxidized LDL.
8. Eating Almonds Reduces Hunger, Lowering Your Overall Calorie Intake
Almonds are low in carbs and high in protein and fiber.

Both protein and fiber are known to increase feelings of fullness. This can help you eat fewer calories (33Trusted Source, 34).

One four-week study in 137 participants showed that a daily 1.5-ounce (43-gram) serving of almonds significantly reduced hunger and the desire to eat (35Trusted Source).

Numerous other studies support the hunger-fighting effects of nuts (36Trusted Source).

SUMMARY
While nuts are low in carbs, they are high in protein and fiber. Studies show that eating almonds and other nuts can increase fullness and help you eat fewer calories.
9. Almonds May Be Effective For Weight Loss
Nuts contain several nutrients that your body struggles to break down and digest.

Your body does not absorb about 10–15% of the calories in nuts. Additionally, some evidence suggests that eating nuts can boost metabolism slightly (37Trusted Source).

Due to their satiating properties, nuts are a great addition to an effective weight loss diet.

Quality human research supports this.

In one study, a low-calorie diet with 3 ounces (84 grams) of almonds increased weight loss by 62% compared to a diet enriched with complex carbohydrates (38Trusted Source).

Another study in 100 overweight women found that those consuming almonds lost more weight than those on a nut-free diet. They also showed improvements in waist circumference and other health markers (39Trusted Source).

Despite being high in fat, almonds are definitely a weight-loss-friendly food.

Almonds and other nuts are very high in calories. As a snack, they should be on the binge eaters' blacklist.

SUMMARY
Though almonds are high in calories, eating them doesn’t seem to promote weight gain. Some studies even suggest the opposite, showing that almonds can enhance weight loss.
The Bottom Line
Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E.

The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.
All things considered, almonds are as close to perfect as a food can get. Source 7organic

I’m sure you’ve heard somewhere that macadamia nuts are good for you.

But ever wonder why?

It’s partly because of their extremely high fat content (especially compared to other nuts) [*].

They’re made up of more than 75% monounsaturated fats (these are the good fats). So that means they pack a serious health punch. On top of that, they also contain essential vitamins, minerals, antioxidants that support your health and wellness [*].

Macadamia Nuts Nutrition Information
One ounce of macadamia nuts contains an amazing [*]:

6% of the daily value for iron
58% of the daily value for manganese
23% of the daily value for vitamin B1
5% of the daily value for phosphorus
11% of the daily value for copper
9% of the daily value for magnesium
As far as macronutrients and calories, 1 ounce (28g) of Macadamia Nut Butter (or dry roasted macadamia nuts) contains:

215 calories
22g of fat
2g of protein
4g of carbohydrates
3g of fiber
macadamia nut butter nutrition

Macadamia nuts are also one of the few sources of palmitoleic acid. This is an omega-7 fatty acid that researchers are beginning to discover new properties and benefits of.

The nutrients found in macadamia nuts have been found to support many promising health benefits.

1. Improves Skin Elasticity and Appearance
Research has shown that palmitoleic acid, the omega-7 fatty acids found in macadamia nuts, sea buckthorn oil, and avocado oil may promote skin, nail, and hair health.

They do so by protecting against oxidative damage, which is one of the main culprits of skin aging, by encouraging and evoking new skin cell development.

Some research has shown this rare fatty acid may improve the body's synthesis of elastin and collagen, which are proteins that keep your skin young, strong, and reduce the appearance and onset of wrinkles [*].

2. May Help Reduce Heart Disease Risk
According to the Centers for Disease Control and Prevention (CDC), one in every four people dies from heart disease in the United States [*]. Shockingly, approximately 610,000 individuals lose their lives to heart disease every year.

Research has shown that the nutrients and fats found in macadamia nuts may reduce the risk factors for heart disease. Here are four examples backed by science:

In a 2007 study, men with high cholesterol showed reduced risk factors for coronary artery disease after eating macadamia nuts for just four weeks [*].
A review paper published in 2015 found that consuming tree nuts of any kind reduced triglycerides, low-density lipoprotein (bad cholesterol), and total cholesterol [*]. Tree nuts include cashews, macadamia nuts, walnuts, almonds and other nutrient-dense nuts.
Some studies suggest that substituting polyunsaturated fats and monounsaturated fats for saturated fats increases good cholesterol or high-density lipoprotein (HDL) [*]. And as we mentioned, macadamia nuts are a great substitute because they’re rich in monounsaturated (but most other nuts will do the trick if macs aren’t nearby).
A study conducted by Swedish researchers found that consuming nuts may help reduce the risk of heart failure and atrial fibrillation [*].
3. High in Antioxidants
Tocotrienols and flavonoids are present in nuts like macadamias, and research is emerging about these antioxidants supporting their role in fighting cancer cells.

Tocotrienols are a unique form of vitamin E that has potent anticancer properties, according to scientific research [*].

The plant compound called flavonoids that can help fight cancer by destroying harmful free radicals in your body [*].

Sources of flavonoids include berries, red wine, seeds, and nuts [*].

4. Promotes Brain Health
According to one study, a tocotrienol-rich supplement protected brain cells against glutamate toxicity[*], since glutamate has been shown to play a role in Parkinson's disease and Alzheimer's disease.

A study on rats found that oleic acids, a monounsaturated fat, may play a role in protecting the brain from oxidative stress [*]. We're all subjected to oxidative stress every day [*].

From the sun, our diet, and even the air we breathe. Oxidative stress happens when there is an imbalance of antioxidants and free radicals in your body. It can damage your tissues and cells.

Macadamia nuts are a source of oleic acid.

5. Reduces Risk of Metabolic Syndrome and Diabetes
Metabolic syndrome describes a group of conditions that can increase the risk of diabetes, stroke, and heart disease.

Metabolic syndrome includes high blood pressure, high blood sugar, low levels of HDL cholesterol, high triglycerides, and excess belly fat.

According to the American Heart Association (AHA), approximately 34% of people in the U.S. suffer from metabolic syndrome [*].

Research indicates that monounsaturated fatty acids (which are fatty acids found in macadamia nuts) may help reduce the risk of metabolic syndrome.

Consuming a diet rich in monounsaturated fatty acids can decrease metabolic risk factors in individuals suffering from type 2 diabetes [*].
A study on diabetic rats found that exercise and a diet high in monounsaturated fatty acids were more effective at reducing HbA1c than exercising or consuming the fats alone [*].
These fatty acids help improve glycemic control in individuals suffering from type 2 diabetes [*].
6. Helps Reduce Hunger Cravings
Macadamia nuts are packed with fiber, protein, and high amounts of quality fats. These nutrients play a role in keeping you feeling full (because eating fat is linked to a reduction in the hunger hormone, ghrelin [*]).

That means that the high-fat content of macadamia nuts can help stave off hunger better than a snack of similar size.

These nuts also contain protein and fiber that won't spike blood sugar levels so you avoid potential sugar-crashes (and mood swings) that might happen if you eat something loaded with carbs.

Now, are you ready to add these macadamia nuts to your diet?

Eat More Macadamia Nuts
Eat macadamia nuts alone as a quick, easy, and healthy snack. Or eat them in toppings, dressings, or sauces. Grind them into nut butter or add them to baked goods, smoothies, and shakes.

Hungry yet?

Try FBOMB's chocolate macadamia nut butter fat bomb recipe now.



More Nutritional Information
One cup (132g) of macadamia nuts contains 948 calories [*]. But don’t worry, the typical serving size for these nuts is much less than one cup (at around 28.4g or 1 ounce). So far fewer calories will generally be consumed at each sitting (unless you eat a whole cup at once).

An easy way to plan your serving is to remember that one ounce (or 10 to 12 nuts) of macadamia nuts equals approximately 204 calories. If you forget, use a scale to weigh out one ounce.

Remember that roasted nut may have lower nutritional content [*]. That’s because cooking can denature (or deactivate) beneficial proteins and enzymes.

Another thing to be on the lookout for is added sugar, excessive salt, low-quality oils, or other unhealthy ingredients used to add flavor. And of course double check you don’t have a nut allergy before hammering down a handful.

Finally, store macadamia nuts in a cool and dry place (such as a pantry) and check for bacterial or mold growth if you’ve left them for a while.

There you have it: The top five health benefits of macadamia nuts, backed by science. So the next time you're shopping, grab some macadamia nuts to help improve your health and wellness today.

Organic foods: Are they safer? More nutritious?
Discover the difference between organic foods and their traditionally grown counterparts when it comes to nutrition, safety and price.

By Mayo Clinic Staff
Once found only in health food stores, organic food is now a regular feature at most supermarkets. And that's created a bit of a dilemma in the produce aisle.

On one hand, you have a conventionally grown apple. On the other, you have one that's organic. Both apples are firm, shiny and red. Both provide vitamins and fiber, and both are free of fat, sodium and cholesterol. Which should you choose? Get the facts before you shop.

What is organic farming?
The word "organic" refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Organic farming practices are designed to meet the following goals:

Enhance soil and water quality
Reduce pollution
Provide safe, healthy livestock habitats
Enable natural livestock behavior
Promote a self-sustaining cycle of resources on a farm
Materials or practices not permitted in organic farming include:

Synthetic fertilizers to add nutrients to the soil
Sewage sludge as fertilizer
Most synthetic pesticides for pest control
Irradiation to preserve food or to eliminate disease or pests
Genetic engineering, used to improve disease or pest resistance or to improve crop yields
Antibiotics or growth hormones for livestock
Organic crop farming materials or practices may include:

Plant waste left on fields (green manure), livestock manure or compost to improve soil quality
Plant rotation to preserve soil quality and to interrupt cycles of pests or disease
Cover crops that prevent erosion when parcels of land are not in use and to plow into soil for improving soil quality
Mulch to control weeds
Predatory insects or insect traps to control pests
Certain natural pesticides and a few synthetic pesticides approved for organic farming, used rarely and only as a last resort in coordination with a USDA organic certifying agent
Organic farming practices for livestock include:

Healthy living conditions and access to the outdoors
Pasture feeding for at least 30 percent of livestock's nutritional needs during grazing season
Organic foods for animals
Vaccinations
Organic or not? Check the label
The U.S. Department of Agriculture (USDA) has established an organic certification program that requires all organic foods to meet strict government standards. These standards regulate how such foods are grown, handled and processed.

Any product labeled as organic on the product description or packaging must be USDA certified. If it is certified, the producer may also use an official USDA Organic seal.

The USDA makes an exception for producers who sell less than $5,000 a year in organic foods. These producers must follow the guidelines for organic food production, but they do not need to go through the certification process. They can label their products as organic, but they may not use the official USDA Organic seal.

USDA organic seal
Products certified 95 percent or more organic may display this USDA seal.

The USDA also has guidelines on how organic foods are described on product labels:

100 percent organic. This description is used on certified organic fruits, vegetables, eggs, meat or other single-ingredient foods. It may also be used on multi-ingredient foods if all of the ingredients are certified organic, excluding salt and water. These may have a USDA seal.
Organic. If a multi-ingredient food is labeled organic, at least 95 percent of the ingredients are certified organic, excluding salt and water. The nonorganic items must be from a USDA list of approved additional ingredients. These also may have a USDA seal.
Made with organic. If a multi-ingredient product has at least 70 percent certified organic ingredients, it may have a "made with organic" ingredients label. For example, a breakfast cereal might be labeled "made with organic oats." The ingredient list must identify what ingredients are organic. These products may not carry a USDA seal.
Organic ingredients. If less than 70 percent of a multi-ingredient product is certified organic, it may not be labeled as organic or carry a USDA seal. The ingredient list can indicate which ingredients are organic.
Do 'organic' and 'natural' mean the same thing?
No, "natural" and "organic" are not interchangeable terms. In general, "natural" on a food label means that it has no artificial colors, flavors or preservatives. It does not refer to the methods or materials used to produce the food ingredients.

Other common food labels should also not be confused with organic labels. For example, the guidelines for certified organic beef include — among a number of requirements — access to pasture during a minimum 120-day grazing season and no growth hormones. But the labels "free-range" or "hormone-free," while they must be used truthfully, do not indicate a farmer followed all guidelines for organic certification.

Organic food: Is it safer or more nutritious?
There is a growing body of evidence that shows some potential health benefits of organic foods when compared with conventionally grown foods. While these studies have shown differences in the food, there is limited information to draw conclusions about how these differences translate into overall health benefits.

Potential benefits include the following:

Nutrients. Studies have shown small to moderate increases in some nutrients in organic produce. The best evidence of a significant increase is in certain types of flavonoids, which have antioxidant properties.
Omega-3 fatty acids. The feeding requirements for organic livestock farming, such as the primary use of grass and alfalfa for cattle, result in generally higher levels of omega-3 fatty acids, a kind of fat that is more heart healthy than other fats. These higher omega-3 fatty acids are found in organic meats, dairy and eggs.
Toxic metal. Cadmium is a toxic chemical naturally found in soils and absorbed by plants. Studies have shown significantly lower cadmium levels in organic grains, but not fruits and vegetables, when compared with conventionally grown crops. The lower cadmium levels in organic grains may be related to the ban on synthetic fertilizers in organic farming.
Pesticide residue. Compared with conventionally grown produce, organically grown produce has lower detectable levels of pesticide residue. Organic produce may have residue because of pesticides approved for organic farming or because of airborne pesticides from conventional farms. The difference in health outcomes is unclear because of safety regulations for maximum levels of residue allowed on conventional produce.
Bacteria. Meats produced conventionally may have a higher occurrence of bacteria resistant to antibiotic treatment. The overall risk of bacterial contamination of organic foods is the same as conventional foods.
Are there downsides to buying organic?
One common concern with organic food is cost. Organic foods typically cost more than their conventional counterparts. Higher prices are due, in part, to more expensive farming practices.

Food safety tips
Whether you go totally organic or opt to mix conventional and organic foods, be sure to keep these tips in mind:

Select a variety of foods from a variety of sources. This will give you a better mix of nutrients and reduce your likelihood of exposure to a single pesticide.
Buy fruits and vegetables in season when possible. To get the freshest produce, ask your grocer what is in season or buy food from your local farmers market.
Read food labels carefully. Just because a product says it's organic or contains organic ingredients doesn't necessarily mean it's a healthier alternative. Some organic products may still be high in sugar, salt, fat or calories.
Wash and scrub fresh fruits and vegetables thoroughly under running water. Washing helps remove dirt, bacteria and traces of chemicals from the surface of fruits and vegetables, but not all pesticide residues can be removed by washing. Discarding outer leaves of leafy vegetables can reduce contaminants. Peeling fruits and vegetables can remove contaminants but may also reduce nutrients.

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