Calcium in almonds
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Calcium Content in Almonds: A Nutritional Overview
Calcium Variability in Almond Cultivars
Almonds are a rich source of essential nutrients, including calcium. However, the calcium content in almonds can vary significantly depending on the cultivar and growing conditions. A study analyzing 72 almond cultivars from France, Greece, and Italy found that calcium content showed the greatest variation among the different genotypes tested1. This suggests that genetic factors play a crucial role in determining the calcium levels in almonds.
Impact of Processing on Calcium Levels
The processing methods applied to almonds can also influence their calcium content. Research on the effects of various processing treatments, such as soaking, blanching, autoclaving, and roasting, revealed that these methods generally increase the mineral concentrations in almonds. Specifically, roasting almonds for 15 minutes resulted in a 45.1% increase in calcium content compared to raw almonds2. This indicates that certain processing techniques can enhance the nutritional value of almonds, making them an even better source of calcium.
Calcium Content in Commercial Almonds
The calcium content in commercially available almonds also varies. An evaluation of four different brands of almonds purchased from retail markets showed that calcium concentrations ranged from 0.12% to 0.33% by weight3. This variability underscores the importance of quality assessment in ensuring that consumers receive the nutritional benefits they expect from almonds.
Almonds as a Source of Calcium
Among various types of nuts, almonds stand out as a particularly good source of calcium. A study analyzing the mineral content of ten types of nuts found that almonds had the highest median calcium content at 2825.8 mg/kg4. This makes almonds an excellent option for those looking to supplement their diet with calcium.
Health Benefits of Almond Consumption
Regular consumption of almonds has been associated with numerous health benefits, including improved diet quality and potential reductions in LDL cholesterol levels. A 12-month study comparing the effects of consuming almonds versus biscuits found that almonds significantly increased the intake of calcium, among other nutrients, without adversely affecting body weight5. Additionally, the nutrients in almonds, including calcium, contribute to their cardioprotective effects by potentially reducing LDL cholesterol levels8.
Conclusion
Almonds are a valuable source of calcium, with their content varying based on genetic factors, processing methods, and commercial brands. Regular consumption of almonds can significantly contribute to dietary calcium intake, offering various health benefits. Whether consumed raw or processed, almonds remain a nutritious and beneficial addition to a balanced diet.
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Most relevant research papers on this topic
Protein and mineral nutrient contents in kernels from 72 sweet almond cultivars and accessions grown in France, Greece and Italy
Almond nutrient content varies greatly among different genotypes, with calcium being the most variable, followed by protein, with phosphorus and magnesium being the most discriminant elements for categorizing samples.
Effects of processing treatments on nutritional quality of raw almond (Terminalia catappa Linn.) kernels
Roasting raw almond kernels for 15 minutes increases mineral content and reduces anti-nutrients, making it the recommended processing treatment for nutritive almond flour.
Variability in crude protein and mineral nutrient concentrations of almonds
Almond brands show wide variations in mineral nutrient concentrations, with the largest variations in sodium and aluminium, and the smallest variations in crude protein and potassium.
Nuts as a Dietary Enrichment with Selected Minerals—Content Assessment Supported by Chemometric Analysis
Nuts can be used to supplement the diet with selected minerals, with almonds being the highest calcium source.
Rigorous JournalConsuming Almonds or Biscuits for 1-Year: Effects on Body Weight, Satiety, and Diet Quality
Almonds as snacks for 12 months did not adversely affect body weight and composition, but improved diet quality compared to biscuits.
RCT
Very Rigorous JournalAlmonds (Prunus Dulcis Mill. D. A. Webb): A Source of Nutrients and Health-Promoting Compounds
Almonds are a nutritious food with health-promoting compounds, offering protection against diabetes, obesity, metabolic syndrome, and cardiovascular diseases.
Systematic ReviewVery Rigorous Journal
Highly CitedTechnological quality and sensory acceptability of nutritive bars produced with Brazil nut and baru almond coproducts
The BN25:BA75 nutritive bar formulation has a good nutritional content balance and higher acceptance and preference in sensory evaluation, making it the most suitable formulation for production.
Effects of almond consumption on the reduction of LDL-cholesterol: a discussion of potential mechanisms and future research directions.
Almond consumption reduces LDL-cholesterol by 3-19%, likely due to the nutrients they provide, which target primary mechanisms of LDL-C reduction.
Highly CitedNutritional Potential of the Nut of Tropical Almond (Terminalia Catappia L.)
Tropical Almond nut contributes useful amounts of essential nutrients, including phosphorus, carbohydrates, and vitamins A and C, while maintaining low nitrite and total acidity levels for safe consumption.
Fortification of Plant-Based Milk with Calcium May Reduce Vitamin D Bioaccessibility: An In Vitro Digestion Study.
High levels of calcium in plant-based milks may reduce vitamin D bioaccessibility due to insoluble calcium soap formation in the small intestine.
In Vitro Study