Basic Information About Almonds | Origin, Types, Nutritional Value, and How to Incorporate Them into Your Diet
Almonds are gaining attention among people interested in health and beauty. Almonds are not only fragrant and delicious, but also known for their high nutritional value. However, some people may wonder, “What specific nutrients do almonds contain?” and “How can I incorporate them into my diet?”
In this article, we will provide a detailed explanation of the origins and types of almonds, their rich nutritional value, and the appeal of almond milk for those who are aiming for a healthy diet.
In the latter half of the article, we will also introduce a special vegan ice cream made with homemade almond milk from NATUVIEW, a brand specializing in keto foods that focuses on high-quality ingredients. Please read on to the end.
The origin and history of almonds
Almonds, which we eat casually on a daily basis, are foods with a very long history.
Almonds are believed to have originated in southwestern Asia, around Iran. In the Tigris-Euphrates River basin, where ancient civilizations flourished, almonds are said to have been eaten since several thousand years BC. The long history of almonds can be seen in the fact that they are mentioned frequently in the Old Testament.
Eventually, it spread to the Mediterranean coastal regions through trade and other means, and then spread throughout Europe. Later, in the 18th century, it was brought to the Americas by Spanish missionaries, and today California is the world's largest producer of almonds. Most of the almonds available in Japan are also produced in California.
Types of almonds
・sweet almond
The sweet almond is the type we commonly eat. It was named for its sweet taste.
There are many varieties of sweet almonds, and it is said that there are over 100 varieties when classified in detail. Representative varieties include “Nonpareil,” “Butte,” “California,” “Carmel,” “Mission,” and “Monterey.”
Among them, “Nonpareil” is a representative variety produced in large quantities in California, with a beautiful shape and rich flavor. It is widely available in Japan and used in a variety of applications, including confectionery and cooking.
・bitter almond
Bitter almonds are a wild variety closely related to sweet almonds. As the name suggests, they have a strong bitter taste.
This bitter component is a cyanogenic compound called “amygdalin.” Eating foods containing amygdalin in their raw state may be harmful to your health. For this reason, bitter almonds are not usually eaten, but are mainly used as raw materials for essential oils (almond oil), flavorings, and medicines.
We rarely see unprocessed bitter almonds in supermarkets or other stores.
Nutritional value of almonds
Almonds are gaining attention as a “natural supplement” and “superfood” packed with nutrients that are beneficial for maintaining health and beauty in each small kernel. Let's take a closer look at what specific nutrients they contain.
|
※Reference: Ministry of Health, Labour and Welfare. “Report of the Study Group on the Formulation of Dietary Intake Standards for Japanese (2025 Edition)” ※Reference: Food Composition Database. “Seeds and nuts/Almonds/Dried” |
・vitamin E
Almonds are known for their high vitamin E content, which is among the highest of any food. A serving of 20 to 25 raw almonds (about 25 g) will provide the recommended daily intake of vitamin E for adults.
Vitamin E is known for its strong antioxidant properties. It helps prevent cellular oxidation and maintain youthfulness, and is also said to promote blood circulation.
・vitamin B2
Vitamin B2 is a vitamin that helps maintain healthy skin and mucous membranes. It is also involved in energy metabolism, and a deficiency can cause skin problems, mouth ulcers, and irregular scalp turnover. It is also an ingredient in commercially available skin and mouth ulcer treatments.
Vitamin B2, a water-soluble vitamin, is not easily stored in the body, so it is recommended to consume it daily in small amounts. Almonds, which are easy to eat, are an ideal food for replenishing vitamin B2.
・protein
Protein is an essential nutrient that is necessary for building our muscles, organs, skin, hair, and other parts of our bodies. Almonds are also rich in protein.
According to the food ingredient database, 100g of raw almonds contain approximately 20g of protein. Incorporating almonds into your snacks is an easy way to replenish protein.
・unsaturated fatty acid
Almonds may be thought of as high in fat, but about 90% of that fat is unsaturated fatty acids. Unsaturated fatty acids are high-quality fats found in olive oil and other foods, and are believed to help reduce bad cholesterol and maintain healthy blood pressure.
Almonds are particularly rich in oleic acid, a monounsaturated fatty acid that is resistant to oxidation.
・dietary fiber
Almonds are also rich in dietary fiber. Dietary fiber is a nutrient that helps regulate bowel movements and improve digestion, as well as slow down the rise in blood sugar levels after meals.
According to the report of the Ministry of Health, Labour and Welfare's “Dietary Intake Standards for Japanese (2025 Edition)” review committee, the daily intake target for dietary fiber is 22g or more for men (aged 30-64) and 18g or more for women (aged 18-64), but these amounts are often not met in modern diets.
Almonds contain approximately 11g of dietary fiber per 100g, which is more than lettuce, a food commonly thought to be high in dietary fiber, which contains approximately 1g per 100g. Almonds are an excellent food for efficiently consuming dietary fiber.
・mineral
In addition to the nutrients mentioned above, almonds also contain a good balance of minerals such as calcium, iron, magnesium, potassium, and zinc. These minerals play important roles in maintaining normal bodily functions.
Calcium and magnesium are essential for maintaining healthy bones and teeth. Magnesium also aids in the functioning of enzymes in the body. Iron is necessary for the production of red blood cells and helps prevent anemia. Potassium promotes the excretion of excess sodium (salt) from the body, helping to reduce swelling and regulate blood pressure. Zinc helps maintain normal taste and is involved in maintaining immune function.
How to incorporate almonds into your diet
There are several ways to incorporate nutrient-rich almonds into your diet, as well as some points to keep in mind. The following are some ways to incorporate almonds into your diet.
| How to use | Details |
|---|---|
| eat as is | Easy method. Choose plain or roasted nuts for a perfect snack or between-meal treat.り |
| Crush and sprinkle on top | Crush or slice into small pieces and add to salads, yogurt, cereal, etc. to enhance texture and nutritional value. |
| Incorporate into baking | Almond powder (powdered) can be used in baking cookies, cakes, and other desserts. Sliced almonds can be used as an accent in cooking. |
| Drink almond milk | It can be drunk instead of milk, used in cooking, or added to smoothies. As described later, it also has nutritional benefits. |
Be careful not to eat too many almonds.
Almonds are easy to incorporate into your diet, but it is important to be mindful of portion sizes. While almonds are nutrient-dense, they are also relatively high in calories (approximately 600 kcal per 100g of roasted almonds). They are also high in fat, so overeating can lead to calorie excess or digestive issues depending on your body type. It is recommended to limit daily intake to about one handful (approximately 20–25 nuts).
Almonds are also rich in vitamin E, which is a fat-soluble vitamin and therefore not easily excreted from the body. Excessive intake of vitamin E can accumulate in the body and put a strain on the liver, so caution is advised. Incorporate almonds into your diet as part of a balanced diet.
The appeal of almond milk
In recent years, almond milk has been gaining attention due to the growing health consciousness.
Almond milk is a plant-based beverage made primarily from almonds. It is typically made by soaking almonds in water until soft, then grinding them into a fine paste using a blender or similar device, and straining the mixture through a sieve or cheesecloth. There are also types made by dissolving almond paste in water.
Following cow's milk and soy milk, almond milk has become one of the “third milks” and is now sold in various types at supermarkets and convenience stores.
Almond milk is gaining attention for its nutritional value and excellent properties. Here are three key points that make almond milk so appealing.
・Low in calories and sugar
One of the major appeals of almond milk is that it is lower in calories and sugar than cow's milk. Depending on the product, sugar-free almond milk contains about one-third the calories and one-tenth the sugar of the same amount of regular cow's milk.
For those who are dieting or watching their sugar intake, almond milk is an easy alternative to cow's milk. However, many commercially available almond milks contain added sugar and flavorings to improve taste. Be sure to check the nutritional information carefully before purchasing.
|
※Reference: Food Composition Database. “Milk and dairy products/Milk and dairy products/Liquid milk/Regular milk” ※reference：Glico.“Almond Effect.” "Almond Effect < No Sugar Added” |
・Good nutrient absorption
When almonds are eaten whole, their nutrients are enclosed in hard cell walls, but in the process of making almond milk, the almonds are finely ground to break down the cell walls.
This makes it easier for nutrients such as vitamin E and minerals contained in almonds to dissolve, so almond milk is said to be easier for the body to absorb than almonds eaten whole.
・lactose-free
Milk contains a sugar called lactose. Some Japanese people are unable to break down lactose properly, and experience symptoms such as stomach rumbling or diarrhea when they drink milk. This condition is known as lactose intolerance.
Almond milk is a plant-based beverage, so it does not contain lactose. Therefore, it can be consumed by individuals with lactose intolerance.
NATUVIEWIntroducing “Vegan Ice Cream Nut Coffee”
NATUVIEW, a brand specializing in keto foods, offers a range of carefully crafted sweets and breads that even health-conscious consumers can enjoy guilt-free. Among these, the “vegan ice cream,” made with 100% plant-based ingredients and no dairy products, is a popular item that offers a healthy yet creamy and rich flavor.
One of the flavors, “Nut Coffee,” is made with a generous amount of homemade almond milk. This milk is carefully handmade one by one in the NATUVIEW workshop.
To make almond milk, first soak the almonds in plenty of water and leave them in the refrigerator overnight. This allows the almonds to absorb the water and soften. Next, blend the softened almonds and water in a blender until smooth, and your fresh homemade almond milk is ready to enjoy.
Using this carefully crafted homemade almond milk brings out the rich almond flavor and creamy texture.
Click here for the vegan ice cream product page.≫
In addition to vegan ice cream, NATUVIEW offers a wide range of healthy and delicious baked goods, chocolates, and breads. Our products are made without wheat flour, using nutrient-rich almond flour (almond powder) and rice flour instead. They are perfect for those with wheat allergies or those following a gluten-free diet.
“Amande Chocolat (Almond Raspberry)”
Carefully selected ingredients and a bean-to-bar production method result in a high-quality chocolate that is crafted with the utmost care. The flavor of the ingredients is preserved, bringing out the deep taste of the cacao for a luxurious chocolate experience.
“Almond” is roasted almonds wrapped in 72% high-cacao chocolate. The rich aroma and strong flavor of cacao harmonize perfectly with the delicious taste of almonds.
“Raspberry” is made with 72% chocolate-coated roasted almonds and finished with 100% natural raspberry powder that is uncolored and unscented. The deep bitterness of the chocolate is complemented by the vibrant acidity of the raspberry, creating a fruity and well-balanced flavor.
Almond Chocolate (Almond Raspberry) is here.≫
For more information on gluten-free diets and ketogenic diets, please refer to the following articles.
|
Related articles ★Is gluten-free suitable for ketogenic diets? The pros and cons of each ★What is gluten-free? A thorough explanation of why it is attracting attention and its appeal |
Summary
Almonds have been enjoyed by people since ancient times and are rich in vitamin E, dietary fiber, and high-quality fats, earning them the nickname “nature's supplement.” They can be eaten as is, used in cooking and baking, or even made into almond milk, allowing them to be incorporated into your diet in a variety of ways. In particular, almond milk is low in calories and sugar, easy to digest, and suitable for those with lactose intolerance, making it a popular choice in recent years.
However, almonds are high in calories, so aim to consume about 20 to 25 nuts per day and be mindful of your intake.
For those who want to enjoy delicious sweets made with carefully selected ingredients and easily incorporate the benefits of almonds into their diet, we recommend products from the keto food specialty brand “NATUVIEW.”
In particular, the “Vegan Ice Cream Nut Coffee,” made with homemade almond milk crafted with care in our workshop, offers a rich flavor and creamy texture. NATUVIEW also offers a variety of gluten-free sweets, making them perfect for those conscious of their health. We invite you to try NATUVIEW's products, which are packed with our dedication to quality.