Almonds contain a lot of nutrients and, therefore, are useful for improving health. It helps relieve stress and calm nerves, reduces cholesterol and blood sugar, thereby preventing the development of atherosclerosis and diabetes. Consider what is the benefit and harm of almond nuts and how to properly consume it.
Characteristic
Almond tree grows in countries such as Iran, Saudi Arabia, Lebanon, Turkey, Syria, Jordan and Israel. Currently, its cultivation can be found already in many parts of the world. The fruits of this beautiful tree are almonds, that is, oblong and flattened drupes, up to 6 cm long. They have a fibrous structure, an external greenish color.
Almonds are found in two versions: sweet and bitter. Sweet almonds are better known and commercially available. They are used to make marzipan, also an oil used for skin and hair care. Bitter almonds, consumed in large doses, are a strong poison. It contains amygdalin, which gives it a characteristic aroma. In the body, this compound is converted into toxic hydrogen cyanide. This type of almond is used for the production of aromas and in pharmaceuticals.
Nutritional value and calorie content of almonds
No wonder almonds are on the list of the most nutritious foods. Nuts contain a lot of protein (about 20%). They are an excellent source of unsaturated fatty acids and insoluble fiber. And also this storehouse of minerals, including:
- magnesium (100 g of almonds contain about 270 mg of magnesium, which covers 60% of the daily demand for this element);
- calcium
- zinc;
- potassium;
- phosphorus.
Almonds are a good source of vitamins, especially vitamin E, B vitamins (including B2, B3, B6, folic acid). Nuts contain phenylalanine - an amino acid that favorably affects the nervous system.
Those who want to know how much almonds can be eaten per day will probably be interested in that, despite the high nutritional value of the product, it should be consumed in moderation. These nuts are 50% fat and therefore very high in calories. In 100 g of the product, about 590 kcal. According to nutritionists, people should be limited to a maximum of 30 almond pieces per day.
Almonds are good for the heart.
The beneficial properties of almonds for the cardiovascular system have been confirmed by many independent studies. Due to the presence of unsaturated fatty acids and a large amount of vitamin E in nuts, they not only strengthen blood vessels and reduce pressure, but also reduce the formation of atherosclerotic plaques. This, in turn, protects against the occurrence of arteriosclerosis, coronary heart disease, stroke, myocardial infarction.
Maintaining normal brain performance
Almonds are a rich source of many nutrients that help in the development and maintenance of the healthy functioning of the human brain. Nuts contain two important compounds for the brain: riboflavin and L-carnitine. They increase brain activity and lower the risk of developing Alzheimer's disease. Studies have shown that diets rich in almonds and almond oil can improve overall health and the functioning of the nervous system.
Almonds are good for immunity and vision.
Eating almonds is a good way to strengthen your immune system. The inclusion of walnuts in the diet will not only prevent flu and colds, but also provide faster healing of wounds and acne, as well as improve the condition of hair and nails. These properties are a consequence of the presence of a large amount of zinc and vitamin B2 in almonds. The latter is of considerable importance in the proper functioning of vision, as it protects against cataracts (progressive clouding of the lens).
Diabetes protection
Almonds consumed after meals help lower blood glucose and insulin levels. This provides effective protection against dangerous spikes in blood sugar, especially in diabetic patients, who often suffer from heavy meals or foods with unexpectedly high sugar levels. Nuts help regulate the absorption and processing of glucose, which makes the entire metabolic process much easier, and therefore much safer.
Bone health
Almonds are an excellent source of many vitamins and minerals, including phosphorus. Which has a significant effect on the longevity and strength of bones and teeth, and also helps in preventing the occurrence of diseases associated with age, such as osteoporosis.
Almonds and Slimming
Almonds, although they contain a lot of fat and calories, contribute to weight loss. The essential fatty acids contained in them regulate the metabolism and prevent the formation of excess adipose tissue. In addition, these nuts contain a lot of fiber (12.5 / 100 g), which quickly and permanently fills the stomach, providing the body with a feeling of fullness. Long chewing of two or three almonds is a proven way to cope with hunger attacks.
Of course, almonds will not give the expected effect of losing weight if you eat it in large quantities. It is best to eat only a handful of these nuts several times a week, instead of other foods (and not as a separate snack). Being consumed in excess can lead not only to overweight, but also to constipation (given the high fat content).
Great skin care
The benefits of using almonds in relation to skin health have been well known for a very long time. Almond oil massage is often recommended for newborns. Almond milk is added to the soap, because it perfectly improves the general condition and appearance of the skin. Almond raw materials are a frequent component of many cosmetics designed for daily body care.
Almonds in the diet of pregnant women
Many are interested in the benefits of almonds for women during pregnancy. These nuts contain folic acid, which helps reduce the incidence of birth defects in newborns. It stimulates the growth of healthy cells and the formation of new tissues, and also prevents neural tube defects. Doctors regularly prescribe folic acid for pregnant women to ensure the proper development of the child and maintain the health of the mother.
Almonds are also a great way to get rid of nausea during pregnancy and heartburn, often found in the second and third trimester. Walnut neutralizes acids in the stomach and thereby eliminates the unpleasant burning sensation.
Almonds for vegetarians and athletes
Almonds are the second (after pistachios), the richest source of protein among nuts. It contains it even more than some legumes, such as white beans. Therefore, this product is recommended to be included in the diet of vegetarians. In addition, almonds are high in arginine, an amino acid that improves muscle performance, which is why athletes like almonds.
Contraindications
Despite the popularity of almonds, the benefits and harms of this product are closely related, and when you include it in the diet you need to be careful. The biggest minus of these nuts is the content of oxalates. Excessive amounts of them in the body can lead to many different diseases. Because of this, almonds should be avoided by people who have kidney and gall bladder problems.
In what form is almond?
You need to know how to eat almonds in order for their beneficial properties to fully affect the health of the body. It is recommended to eat these nuts raw, best on an empty stomach, in order to improve and speed up the absorption of nutrients. Before consumption, you can soak them in water for the night. There are several reasons for using almonds in this form:
- Exposure to high temperature nuts (roasting, baking, cooking) not only destroys many nutrients, including vitamin E, but also turns healthy unsaturated fatty acids into harmful trans fats.
- Soaking almonds activates a number of enzymes, they become softer and easier to digest. Almonds should be soaked for 12 hours, changing water several times (without filling them with boiling water); this way you can keep these nuts in the refrigerator for several days.
One more question remains - is it possible to eat almonds with peels. True, the peel of these nuts contains fiber and vitamin E, but, unfortunately, phytic acid is also present in it . It reduces the digestibility of many nutrients, in particular magnesium, calcium and iron. For this reason, it is recommended to peel almonds before consuming almonds (after soaking, this will not cause any difficulties).