Almonds: how to eat and how much you can eat, useful properties and calorie content

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Almonds are high in nutrients and therefore good for he alth. It helps relieve stress and calm the nerves, lowers cholesterol and blood sugar, thereby preventing the development of atherosclerosis and diabetes. Consider what are the benefits and harms of almonds and how to consume them correctly.

Characteristic

The almond tree grows in countries such as Iran, Saudi Arabia, Lebanon, Turkey, Syria, Jordan and Israel. Currently, its cultivation can already be found in many parts of the world. The fruits of this beautiful tree are almond nuts, that is, oblong and flattened drupes, up to 6 cm long. They have a fibrous structure, an external greenish color.

Almonds come in two flavors: sweet and bitter. More famous and commercially available are sweet almond nuts. Marzipan is made from them, also an oil used for skin and hair care. Almondbitter, consumed in large doses, is a strong poison. It contains amygdalin, which gives it its characteristic aroma. In the body, this compound is converted into toxic hydrogen cyanide. This type of almond is used in fragrances and pharmaceuticals.

Nutritional value and calorie content of almonds

Almonds are on the list of the most nutritious foods for a reason. Nuts contain a lot of protein (about 20%). They are an excellent source of unsaturated fatty acids and insoluble fiber. As well as this storehouse of minerals, including:

• magnesium (100 g of almonds contains 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 is beneficial to the nervous system.

For those who want to know how much almonds can be eaten per day, it will probably be interesting that despite the high nutritional value of the product, it should be consumed in moderation. These nuts are 50% fat, so they are very high in calories. There are about 590 kcal in 100 g of the product. According to nutritionists, people should limit themselves to a maximum of 30 pieces of almonds a day.

Almonds are good for the heart

The beneficial properties of almonds for the cardiovascular system have been confirmed by many independent of each otherresearch friend. 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.

Maintain normal brain function

Almonds are a rich source of many nutrients that aid in the development and maintenance of he althy brain function. Nuts contain two important brain compounds: riboflavin and L-carnitine. They increase brain activity and reduce the risk of developing Alzheimer's disease. Studies have shown that diets rich in almonds and almond oil can improve overall he alth and nervous system function.

Almonds are good for immunity and vision

Eating almonds is a good way to boost your immune system. Including walnuts in your diet will not only help you avoid flu and colds, but also ensure faster healing of wounds and acne, as well as improve the condition of your hair and nails. These properties are due to the presence of high amounts 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).

Protecting against diabetes

Almonds consumed after meals help reduceincrease in blood glucose and insulin levels. This provides effective protection against dangerous spikes in blood sugar, especially in diabetics who often suffer from large meals or foods with unexpectedly high sugar levels. Nuts help regulate the absorption and processing of glucose, making the entire metabolic process much easier and therefore much safer.

Maintain bone he alth

Almonds are an excellent source of many vitamins and minerals, including phosphorus. Which has a significant impact on the longevity and strength of bones and teeth, and helps in preventing the occurrence of age-related diseases such as osteoporosis.

Almonds and weight loss

Almonds, despite being high in fat and calories, promote weight loss. The essential fatty acids they contain regulate metabolism and prevent the formation of excess adipose tissue. In addition, these nuts contain a lot of fiber (12.5/100 g), which fills the stomach quickly and for a long time, providing the body with a feeling of satiety. Long chewing of two or three almonds is a proven way to deal with hunger pangs.

Of course, almonds will not give the expected weight loss effect if you consume them in large quantities. It is best to eat just a handful of these nuts a few times a week instead of other foods (and not as a separate snack). Consumed in excess can lead not only to excessweight, but also constipation (given the high fat content).

Great skincare

The skin he alth benefits of using almonds have been well known for a very long time. Massage with almond oil is often recommended for newborns. Almond milk is added to soap because it is great for improving the overall condition and appearance of the skin. Raw almonds are a frequent ingredient in many cosmetic products intended for daily body care.

Almonds in the diet of pregnant women

Many are wondering what are 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 he althy cells and the formation of new tissues, and also prevents neural tube defects. Doctors routinely prescribe folic acid to pregnant women to ensure proper development of the baby and support the he alth of the mother.

Almonds are also a great way to get rid of nausea during pregnancy and heartburn, which is common in the second and third trimester. The nut neutralizes the acids in the stomach and thereby eliminates the unpleasant sensation of burning.

Almonds for vegetarians and athletes

Almonds are the second (after pistachios) richest source of protein among nuts. It contains 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 also love almonds.

Contraindications

Despite the popularity of almonds, the benefits and harms of this product are closely related, and you need to be careful when including it in your diet. The biggest disadvantage of these nuts is the content of oxalates. Their excessive amount in the body can lead to many different diseases. Because of this, almond consumption should be avoided by people who have kidney and gallbladder problems.

What kind of almonds are there?

You need to know how to eat almonds properly so that their beneficial properties are fully reflected in the he alth of the body. It is recommended to eat these nuts raw, preferably on an empty stomach, to improve and speed up the absorption of nutrients. Before consumption, you can soak them in water overnight. There are several reasons for eating almonds in this form:

• Exposing nuts to high temperatures (roasting, roasting, boiling) not only destroys many nutrients, including vitamin E, but also turns he althy unsaturated fatty acids into harmful trans fats.
• Soaking almonds activates a number of enzymes, making them softer and easier to digest. Almonds should be soaked for 12 hours, changing the water several times (without pouring boiling water over them); this way you can keep these nuts in the refrigerator for several days.

One more to goQ: Can you eat almonds with the skin on? True, the skin of these nuts contains fiber and vitamin E, but, unfortunately, phytic acid is also present in it. It reduces the absorption of many nutrients, in particular magnesium, calcium and iron. For this reason, it is recommended to peel almonds before eating (after soaking, this will not cause any difficulties).