Featuring Andy De Santis, RD, MPH, Registered Dietician

Duration: 1 minute, 37 seconds

Almonds and other tree nuts have a massive role to play in improving human health and flourishing.

They are staples in many of the healthiest styles of eating globally, including the Mediterranean dietary pattern which calls for a minimum of 90 grams of nuts per week.

A shallow view of almonds and other nuts may lead you to view them as calorically dense foods which must be limited, but on closer examination a great appreciation for their nutritional value is inevitable.

Almonds are one of the single richest sources of heart healthy monosaturated fats which are known to lower LDL or “bad” cholesterol levels.

They also contain a variety of compounds known as plant sterols which further enhance that cholesterol lowering effect.

Almonds are also a source of under consumed nutrients like calcium, magnesium, potassium and fibre – all of which contribute a blood pressure lowering benefit.

They can be consumed as is a healthy snack, or in combination with commonly enjoyed dishes like oatmeal, cereal and yogurt.

To get the most out of your almond intake, eat them with high vitamin C fruits like oranges, strawberries or kiwi which will help enhance the absorption of the plant-based iron they contain.

For reference, The Mediterranean diet asks for at least 90 grams of nuts per week.

Presenter: Andy De Santis, Registered Dietitian, Toronto, ON

Local Practitioners: Registered Dietitian