Grab a handful of almonds and get as many disease-fighting antioxidant flavonoids as you'll find in many common fruits and vegetables.

Jeffrey Blumberg, director of Tufts University's Antioxidant Research Laboratory, says almonds are on par with red onions, broccoli, and black and green teas in their antioxidant levels.

"The principal flavonoids in almonds - catechin, epicatechin and Kaempferol - provide the highest degree of protection against cell damage than any of the other flavonoids," Blumberg says, in the latest Journal of Agricultural and Food Chemistry.

Health experts also laud the almond as a good way for us to lower our LDL "bad" cholesterol.

Fighting 'free radicals'

Antioxidants are compounds found in fruits, vegetables and other foods that may fight "free radicals," which harm cells in our bodies and lead to heart disease, cancer, strokes and other conditions.

The compounds include vitamins A, C and E; selenium; a group known as carotenoids; and more than 8,000 flavonoids. Beta-carotene is the most popular of the carotenoids, which add color to fruits and vegetables.

After studying the antioxidant content of the eight most common varieties of California almonds, Blumberg says health experts have long valued the nut as an "excellent source" of magnesium and vitamin E, but little evidence exists as to their quantity and quality of antioxidants until now.

Nubella News features articles in its archives on the health and weight-management benefits of almonds, stocking them in your pantry, and incorporating them into recipes.

Two ideas to make almonds part of your healthy eating

According to the industry's Almond Board of California, which paid for Blumberg's study, a single ounce of almonds contains 160 calories, calcium, potassium and iron, and is a good source of protein and fiber.

You don't have to tell the Physicians Committee for Responsible Medicine in Washington, D.C., about the benefits of almonds in your healthy eating plans. From the vegetarian-friendly advocacy group come these recipes for a nifty dessert using almonds and another recipe for an almond-laced drink to wash it all down.

Banana Dream Pie

1 vegan pie crust
1/2 cup sugar or other sweetener
5 tablespoons cornstarch
2 cups rice or soymilk
1/2 teaspoon salt
1 teaspoon vanilla extract
1/2 pound firm tofu
2 ripe bananas
2 tablespoons coarsely chopped almonds

Prepare the crust according to directions. Cool.

Mix the sugar and cornstarch in a saucepan, then stir in the milk and salt. Cook over medium heat, stirring constantly, until very thick. Remove from the heat and stir in the vanilla.

Drain the tofu and blend it in a food processor until it is totally smooth, then add the pudding and blend until smooth.

Slice the bananas into thin rounds over the cooled crust. Spread the tofu mixture on top.

Toast the chopped almonds in a 375F oven until lightly browned, about 10 minutes, then sprinkle evenly over the pie. Refrigerate until completely chilled, at least 2 hours.

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Easy Almond Nut Milk

1/2 cup almonds
1-1/2 cups boiling water

Blend almonds and boiling water together for about 3 minutes at a high speed. Strain through muslin or cheesecloth. The remaining pulp can be used in vegetable/nut loaves or burgers. Shake milk well before serving.

Check this out!

Find more than 50 almond recipes in Nubella's 6,000-recipe repository, from Almond and Broccoli Stir-Fry to Vegetables with Almonds Chinese Style. Also, don't forget about the popular Healthy Cooking Center.

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.