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Food Percentage of DRI per 100 grams
vitamin E
vitamin B2

Mild flavor, great for making plant based m!lk. Almonds are part of the Tree nut family, and is the seed of the fruit of the almond tree. The almond fruit has pits inside, and is related to peaches and apricots. Almonds are one of the few nuts that are alkaline. There are two categories of almonds, sweet and bitter. Sweet almonds are the most common, whereas bitter almonds contain toxic substances (hydrocyanic acid) and therefore can not be eaten raw. In the manufacturing of almond oil, bitter almonds are used and the toxic substances removed. Almond oil made with bitter almonds is a food flavoring used in liqueurs such as Amaretto. 


For raw food recipes, make sure the almonds you buy are unsalted, unroasted and haven´t been heated. Raw, unpeeled almonds are readily available at most grocery stores year round. They are the most nutrient dense and have their life force, vitamins and flavonoids preserved. Over 20 flavonoids have been discovered in the skin of the almond, and studies also found that when the skin and flesh of the almond is consumed together the body´s ability to resist oxidation was significantly increased compared to when the skin and flesh was consumed separately.

Certain recipes require skinless almonds for their white color. Most peeled almonds have been blanched to remove the skin, so they are not raw and therefore have less life force and nutrients. Studies also show that the benefits of the flavonoids found in almond skins more than double their antioxidant power when consumed together with the vitamin E filled almond flesh compared to when the skin or the almond was eaten separately. However, skinless almonds are still very nutritious and alkaline ingredient.

Shelled almonds that are stored in a sealed package will last longer than those that are sold in bulk bins since they are less exposed to heat, air and humidity. Almonds should smell sweet and nutty; if their odor is sharp or bitter, they are rancid.

Since almonds have a high fat content, it is important to store them properly in order to protect them from becoming rancid. Store shelled almonds in a tightly sealed container, in a cool dry place away from exposure to sunlight. Keeping them cold will further protect them from rancidity and prolong their freshness. Refrigerated almonds will keep for several months, while if stored in the freezer, almonds can be kept for up to a year. Almond pieces have a shorter shelf life than whole almonds. Almonds still in the shell have the longest shelf life.


For maximum health benefits, nuts and seeds should be soaked (also called activated) in water before use. This makes them easier to blend, removes antinutrients and activates their dormant life force. Place the nuts in a bowl or container, then add clean water until fully covered and a bit more. Cover and place on your kitchen counter or in the refrigerator. Different nuts and seeds require different soaking time. To generalize, soft nuts and seeds with a high fat content such as cashews, pine nuts, and pili nuts require 1-4 hours of soaking, while robust and dense nuts such as almonds, hazelnuts and pistachios need 8-12 hours. Strain the nuts and dispose of the water after soaking, as it contains unwanted enzyme inhibitors and is unusable. Rinse the nuts/seeds and use immediately, or store in the refrigerator for a day or two. 


Raw almonds are one of the most nutrient dense nuts and are a great source of vitamin E, protein and fiber. They also contain good amounts of minerals such as magnesium, zinc, selenium, iron, calcium, phosphorous, nicacin and manganese. They are great for building strong bones, supporting the nerves and also supporting the thyroid. 

With enough magnesium, veins and arteries relax and blood flows, increasing circulation and oxygen throughout the body.  

High in monounsaturated fat, associated with lowered LDL cholesterol and reduced risk of heart disease. This has been confirmed by 5 large epidemiological studies. A study published in the American Journal of Clinical Nutrition, found that, as part of a diet rich in heart healthy plant based foods, almonds can reduce cholesterol levels as much as first generation statin drugs.

Studies also show almonds to protect against diabetes, reducing the rise in blood sugar and insulin after eating. 

Although nuts are known to be nutrition powerhouses, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears to be wrong. Instead, people who ate nuts at least twice a week were much less likely to gain weight than those who rarely, if ever, ate nuts.


It is easy to get carried away and overindulge on nuts. Note that soaking doesn’t remove all of the enzyme inhibitors, and it is wise to limit your intake of nuts and seeds to approximately a handful per day. Not only do nuts contain anti nutrients, but they are also acidic and high in fat. Therefore, it is recommended to moderate your intake and compensate with large amounts of fresh leafy greens, fruits and vegetables.


Almonds are an ancient food that have been written about in historical texts, including the Bible. Almonds were thought to have originated in regions in western Asia and North Africa. The Romans referred to almonds as the "Greek nut" in reference to the civilization suggested to have first cultivated them. Almonds are now grown in many of the countries that border the Mediterranean Sea including Spain, Italy, Portugal and Morocco, as well as in California. The cultivation of almonds in California, the only state in the USA that produces them, has an interesting history. Almond trees were originally brought to California centuries ago when missions were created by the Spanish, but cultivation of the trees was abandoned when the missions were closed. Almond trees found their way back to California in the 19th century via the eastern United States. In 1840, almond trees were brought over from Europe and were first planted in New England. Because the climate on the Eastern seaboard did not support their cultivation, the trees were brought to California where they thrived and continue to do so.


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