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Bioavailability of almonds?

Answered on September 12, 2014
Created June 14, 2013 at 12:17 PM

Does anyone know if the nutrients in nuts are bioavailable? Does roasting make them more so?

According to the nutrient tracker I use i'm often low on vitamin E, magnesium & manganese, but a big handful of almonds helps to bump the RDA% of these micro's up nicely.

I can't help but notice that my stool has some undigested lumps of almond... maybe an almond butter would be better? I like almonds regardless & will continue to eat them just wondering if I should be seeking other sources of these micro nutrients.

Thanks for any ideas

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 05, 2013
at 02:27 PM

Very likely that nutrient availablity is also significantly reduced.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 16, 2013
at 12:43 PM

i like the idea of eating sprouted almonds for sure, i used to eat loads of them but cut back

34a31e6e59ee73ac7ddfd96c3e653919

(232)

on June 14, 2013
at 10:13 PM

you can also go one step further and sprout them

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 07:01 PM

Roasting something shouldn't diminish its' mineral content.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on June 14, 2013
at 03:14 PM

Eat liver and seafood for micronutrients.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 14, 2013
at 02:24 PM

Thanks for the info

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 14, 2013
at 02:23 PM

I'll make sure to get some olive oil, and eat more olives, I usually use avocado oil but olive oil is nice too, not so much of an invasive flavour as avocado oil (even tho I like the flavour)

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 14, 2013
at 02:21 PM

yeah id say maybe 10% of the almonds comes out undigested, probably the 10% im not chewing enough ;)

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5 Answers

2
Ebb10603524dd22621c1155dd7ddf106

(19150)

on June 14, 2013
at 12:54 PM

Nuts require thorough mastication to be more digestible. Chew your food!

If you really like almonds, and prefer to get E and such from almonds, then unroasted almond butter would probably be a good choice.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 14, 2013
at 02:21 PM

yeah id say maybe 10% of the almonds comes out undigested, probably the 10% im not chewing enough ;)

1
543a65b3004bf5a51974fbdd60d666bb

(4493)

on July 05, 2013
at 05:45 AM

The digestibility of Almonds is discussed here,
Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets

Results: The energy content of almonds in the human diet was found to be 4.6 ?? 0.8 kcal/g, which is equivalent to 129 kcal/28-g serving. This is significantly less than the energy density of 6.0???6.1 kcal/g as determined by the Atwater factors, which is equivalent to an energy content of 168???170 kcal/serving. The Atwater factors, when applied to almonds, resulted in a 32% overestimation of their measured energy content.

So if the real calories are over-estimated compared to the calories 'on the label', then it is possible (likely?), that the usable nutrients for almonds are over estimated as well, per serving.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 05, 2013
at 02:27 PM

Very likely that nutrient availablity is also significantly reduced.

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on June 14, 2013
at 01:11 PM

Roasting is going to, by definition, cook off some of the vitamins and minerals. The ones that are at biggest risk are the B vitamins. And Almonds are not great sources of B anyway. E, Magnesium, and Manganese are not significantly impacted by the roasting process.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 14, 2013
at 02:24 PM

Thanks for the info

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 07:01 PM

Roasting something shouldn't diminish its' mineral content.

1
048dd52752c45129c1212bfffb37ca72

on June 14, 2013
at 01:09 PM

I've also noticed when eating a good deal of nuts that some of them went off unprocessed in my stool. Its also common consensus that most of the nutrients on almonds don't get absorbed, that's why many say that even being theoretically high in calories they don't contribute so much to weight gain.

In my case, I like a lot almonds and most nuts in general but honestly I'm eating less and less everyday and I think I'm doing better. Frankly seeing undigested things in my stool is something I don't like, even more once I realized the importance of the gut health. But greymouser may have a point in that unroasted almond butter could be a good option. In my case, I must admit I overdid it a little bit on it so that's why now I use less.

If you're looking for vitamin E, I'd look into extra virgin olive oil. You get Vitamin E + mono-unsaturated fatty acids, and serves very well to dress salads, a win/win!

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 14, 2013
at 02:23 PM

I'll make sure to get some olive oil, and eat more olives, I usually use avocado oil but olive oil is nice too, not so much of an invasive flavour as avocado oil (even tho I like the flavour)

0
42cd0feeeda5fa2e2fe1c4fd8255073a

on June 14, 2013
at 10:00 PM

Have you tried soaking your almonds? Soak a couple in luke warm water and a few drops of something acidic like lemon or ACV for 12-24 hrs out of direct sunlight. This will soften them and help to reduce the phytates and it's easier to peel the skin off if you feel so inclined. Some people dehydrate them afterwards but I usually just do enough for that day if I'm going to eat them (I don't eat them a lot these days). This is my favorite way to way eat almonds since they digest a lot easier and taste so much better! I find it hard to eat them in their raw, hard form now.

34a31e6e59ee73ac7ddfd96c3e653919

(232)

on June 14, 2013
at 10:13 PM

you can also go one step further and sprout them

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 16, 2013
at 12:43 PM

i like the idea of eating sprouted almonds for sure, i used to eat loads of them but cut back

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