More than 90 percent of the U.S. population does not meet the current intake recommendation for vitamin E, according to a special supplement to the September 2008 Journal of Nutrition. The article recognized almonds as an excellent source of vitamin E that can fill this nutrient gap and the authors concluded that vitamin E, among other things, can help support a healthy immunity.
The Almond Board of California has commissioned numerous studies on the availability of nutrients in almonds, and as an excellent source of vitamin E, one ounce of almonds could help consumers reach their recommended daily allowance (RDA).
The RDA for vitamin E is 15mg of alpha-tocopherol. On average, most Americans consume only 8 mg of alpha-tocopherol vitamin E per day. By eating one ounce of almonds (7.5mg of vitamin E), Americans can achieve the RDA.
"Vitamin E is an essential nutrient that the body needs daily, and most people don't realize that they can fill that 'E gap' with easily available and enjoyable whole foods," said Maret Traber, professor of nutrition and principal investigator at the Linus Pauling Institute and expert on vitamin E. "Almonds are an excellent source of vitamin E."
The Dietary Guidelines for Americans 2005 recognizes vitamin E as a nutrient of concern in the American diet since most people don't get enough. The Guidelines highlight almonds as the premier whole food source of alpha-tocopherol vitamin E, the form of vitamin E that the human body prefers.
Dr. Karen Lapsley, director of scientific affairs for the Almond Board of California, confirmed almonds' multi-tasking nutrition profile, stating, "In addition to vitamin E, when compared ounce for ounce, almonds are the nut highest in protein (6g), fiber (3g), calcium (75mg), riboflavin (0.3mg) and niacin (1mg). Also, the skins of almonds contain levels of antioxidants called flavanoids that are similar to many fruits and vegetables(2)."
Americans can close the gap — the E Gap — today by adding a one-ounce handful of vitamin E-rich almonds.
One ounce of almonds, about a handful, offers: Calcium (75mg), Protein (6g); Iron (1.0mg); Potassium (200 mg); Unsaturated Fat (12g). U.S. Dietary Guidelines recommend that the majority of your fat intake be unsaturated. One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat.