Almonds: benefits and harms

Almonds or almonds are a healthy product that is rich in essential fatty acids, vitamins and minerals. It is a source of protein, but it has a low glycemic index.

Many mistakenly perceive almonds as a nut, but in fact, from a biological point of view, it is a stone fruit of a plant from the Plum genus. Mentions of him are found in the Bible, where he symbolizes purity and holiness.

In 2015, the almond was ranked number one in nutrition fitness, which is the amount of nutrients needed to meet the daily needs of the body. Almonds are known as a product for lowering cholesterol, for the prevention of cardiovascular disease, for combating excess weight and not only. Its beneficial properties will be discussed later.

The benefits of almonds

Almonds are the most popular nuts. In recent years, almonds, a favorite of dieters, have become known for their versatility and health benefits.

Each serving (about 23 almonds) provides 6 grams of protein and 4 grams of fiber, as well as vitamin E, magnesium, riboflavin, calcium and potassium. In addition, almonds are a low glycemic index food. Like other nuts, almonds are quite high in fat, at around 14 grams per serving. Fortunately, about 2/3 of these are heart-healthy monounsaturated fats.

Composition and calorie content

Other important connections:

• Phytosterols — 260 mg (472,7% of RDI)

• Purine — 13 mg (10% of RDI)

• Oxalic acid — 469 mg (117,3% of RDI)

18 health benefits of almonds

1. Almonds lower cholesterolwhich was proven in a study by the American Dietetic Association. Eating it allows you to saturate the body with vitamin E, which contributes to the formation of antioxidants that prevent cholesterol from entering the bloodstream.

2. The benefits of almonds for the heart was proven in 2014. Scientists have found that eating it can lower blood pressure and stimulate blood flow to internal organs.

3. Almonds can be used as a blood sugar lowering product, as it is a source of magnesium. It is recommended to eat a handful of almonds a day, which is especially useful for people with type XNUMX diabetes. Walnut is called a product that helps prevent the development of insulin resistance.

4. Almonds prevent the development of cardiovascular diseases and Alzheimer’s disease, as it contains vitamin E, which acts as a powerful antioxidant. It prevents the penetration of toxins into the cells and their destruction. However, an excess of vitamin E by 17% increases the risk of developing prostate cancer, so you need to control its intake into the body.  ^[2].

5. Lose weight with almonds It is possible due to the fact that it is a source of protein and fiber, but at the same time it is low in carbohydrates. After eating it, a feeling of satiety persists for a long time, which means that a person consumes fewer calories.

6. Almonds are a source of protein, fiber, healthy fats, vitamin E, manganese, magnesium, copper, phosphorus, vitamin B12. At the same time, 28 g of nuts contain 161 kcal.

7. Almonds are good for eyesight no less than a carrot. This is possible due to the high content of vitamin E. However, you should not get too carried away with nuts, as it is quite high in calories and, if consumed uncontrolled, can cause weight gain.

8. Almonds are a food with antioxidant properties, it prevents cell oxidation. Therefore, it is used to prevent inflammatory processes, to prevent the growth of cancerous tumors. It prevents cells from aging prematurely. It is enough to consume 84 g of almonds per day to increase the level of antioxidants in the body, which means to increase its resistance to various diseases.

9. Almonds prevent the development of colon cancer and breast cancer, as it is a source of fiber, which removes toxins from the body. The effect is enhanced by the content of vitamin E and flavonoids in it.

10. Almonds help fight anemia, as it is a source of iron and vitamins that contribute to the production of hemoglobin.

11. Eating almonds helps maintain a healthy nervous systembecause it contains a lot of magnesium. It is also used as a product for strengthening bone tissue and for normalizing metabolic processes.

12. Almond improves skin condition, allows you to fight acne, as it is a source of fatty acids that allow you to control the production of sebum. For this purpose, it is consumed internally, or applied externally, in the form of almond oil.

13. Almonds are used to prevent and treat stretch marks., as a means of improving the nutrition of the skin. Oil based on it is applied to the skin in a heated form. In a few weeks you can see the result.

14. Almonds are used for early gray hair and hair loss.. It is no less useful for people suffering from seborrhea.

15. Almonds for hair growth. Its use allows you to awaken dormant bulbs and give them shine. Hair will become thick and strong, their loss will stop.

16. Almond relieves pain. It is used for all types of pain, which is possible due to the presence of amygdalin glycoside in the composition. To achieve the effect, almond oil must be applied to the areas that need to be anesthetized.

17. Almonds energize, improve memory. This property is especially pronounced if you combine nuts with dairy products.

18. Almonds protect the fetus from developmental anomalies, as it is a source of folic acid, so it is recommended for pregnant women to use it.

[Video] What happens if you eat 4 almonds every day?

To gain weight without harm to health, you can eat 40 kernels during the day. If a person wants to lose weight, then 5 pieces are enough per day. It is best to combine them with milk by eating the whole serving of nuts at breakfast.

What happens if you eat too many almonds? Any product should be consumed in moderation.

His systematic overeating threatens the following health problems:

• Body weight gain.

• Violation of the digestive system.

• Formation of kidney stones.

• Allergic reactions.

• Poisoning the body.

Dried or Roasted Walnuts?

If the almonds were roasted, then the amount of B vitamins decreases in it. The concentration of vitamin E also decreases. However, roasted nuts are better absorbed by the body and have a pleasant taste. Therefore, it should be chosen by people with disorders in the digestive system. In other cases, preference is given to dried nuts.

When eating roasted almonds, it should be borne in mind that its calorie content increases if butter or vegetable oil was used during the heat treatment.

How to choose a good almond?

When choosing an almond, it must be evaluated visually. If possible, they sniff the nuts. Normally, a light pleasant aroma should come from them.

Tips for choosing quality almonds:

• It is better to give preference to nuts in factory packaging, which protects them from external factors: dust settling, rodents, insects, etc.

• Foreign odors indicate damage to the nut or improper storage.

• The kernels should be clean, crumbly. The formation of an oily film is unacceptable on them.

• If a white coating is visible on the nuts or they are covered with “rust”, they refuse to buy them.

• Almonds with a bitter taste should not be eaten.

• The kernels should have a uniform color.

If the nuts are packaged in a package, it is unacceptable to violate its integrity. Be sure to look at the expiration date of the product. It is good if the container is transparent, but not completely, since the influence of direct sunlight negatively affects the consumer properties of the product.

Recipes with almonds

Almonds are delicious and healthy on their own. However, its nutritional properties can be enhanced by combining the nut with other ingredients.

Vitamin salad with almonds. To prepare it you will need:

• 1 green apple.

• 1 celery stalk.

• 3 tablespoons of raisins.

• 3 tablespoons of almonds.

• 50 g parmesan.

• For dressing, use olive oil, a clove of garlic and 1,5 tablespoons of apple cider vinegar. Salt can be replaced with lemon juice.

Cut apples and celery into cubes, grate parmesan. Add raisins and almonds, pour over with a mixture of garlic, olive oil, lemon juice and vinegar. Such a salad will be especially useful in the cold season. It will be a real find for people suffering from beriberi.

Honey-almond mixture to strengthen the immune system. It will be useful in the season of rising colds. To prepare it, you need 200 g of almonds and 100 g of honey.

Almonds are fried in a pan, poured into a jar and poured with honey. Leave the mixture in the refrigerator for 2-3 days. Use it 1-2 tablespoons a day. Children are given no more than 1 teaspoon.

Almond milk for weight loss and fasting days. For cooking, you need a glass of raw almonds and 3 glasses of water.

The nuts are washed, poured with cool water and left overnight. In the morning, it is drained and the nuts are steamed with boiling water for 15 minutes, after which you can easily remove the skin. Then transfer the nuts to a blender and grind. You can add some water.

When the mixture is ground, the remaining water is added to it. It will turn white, run the blender for another 30 seconds. The resulting milk is filtered, the cake is removed, but not thrown away. It is used for baking.

You can add some honey to milk. Store the drink in the refrigerator, no longer than 3 days.

Harm and contraindications

Contraindications to the use of almonds:

• Allergy to the product.

• Obesity. It can be included in the diet in the process of losing weight, subject to diet and exercise.

• Age under 3 years old.

• First 3 months of breastfeeding.

Almonds can be harmful if consumed in excess. Negative symptoms include headache, tachycardia, and weight gain. Raw bitter almonds should not be eaten, as they contain poisonous substances.

Are almonds poisonous? There are 2 types of almonds: bitter and sweet. Bitter almonds are poisonous, as they contain a toxic substance – amygdalin glycoside, when heated, it collapses and the nut becomes safe. However, it should not be given to children, for them a lethal dose is 10 nuts, and for adults – 50. Sweet almonds are eaten for food, since there is little amygdalin in it.