Contents
Almonds has been valued since ancient times as one of the most ancient and useful types of nuts. It was popular in the diet of the ancient Egyptians and Indian peoples. Ancient Indian Ayurvedic healers believed that almonds can increase mental potential, develop intellectual abilities and provide people with longevity.
Today, the health benefits of almonds are being praised all over the world. This nut is used in many ways: raw, as a healthy snack; fried and salted, as a beer snack or for preparing salty and spicy dishes; As a main ingredient in almond oil, almond milk, or almond flour; as well as in lotions and body creams.
General benefits
1. Prevents heart disease.
Two of the known chemical compounds in almonds are beneficial monounsaturated fatty acids and antioxidants, which support heart health and prevent heart disease. Almonds contain antioxidant flavonoids. These are plant compounds that work with vitamin E to help improve arterial health and reduce inflammation.
Almonds also contain key nutrients for heart health. These include: arginine, magnesium, copper, manganese, calcium and potassium. Research shows that almonds have LDL cholesterol-lowering properties, especially in people with high cholesterol and diabetes. Almonds help prevent damage to the walls of the arteries and the formation of atherosclerotic plaques on them.
Walnut helps maintain cholesterol levels and normalizes blood pressure.
The low sodium and high potassium content of nuts can prevent high blood pressure. In addition, the magnesium and folic acid present in the seeds are beneficial in reducing excessive stress on the arteries.
2. Correct functioning of the brain.
Almonds are often considered one of the best foods for the proper functioning of the brain. The nut is unique in that it contains riboflavin and L-carnitine, two essential nutrients that can positively influence nerve conduction and prevent mental decline.
This is one of the reasons why adults, especially the elderly, are advised to consume almonds several times a week. Walnut reduces the risk of inflammation that can cause brain disorders, including dementia and Alzheimer’s disease.
3. Helps control blood sugar and prevents diabetes.
Almonds help slow the rate at which glucose (sugar) is released into the bloodstream. In addition to managing blood sugar and preventing insulin resistance (which can develop over time as the body becomes less reactive to insulin), the benefits of almonds include the ability to reduce other common diabetic risks: excess weight, inflammation, and high levels of oxidative stress.
4. Promotes weight loss.
Healthy fatty acids and dietary fiber help in weight loss because they saturate the body, preventing overeating and unhealthy snacks. Nuts prolong the feeling of satiety and keep blood sugar levels more stable than low-fat meals. Thus, you are less likely to experience spikes in blood sugar levels, and thus food cravings.
Research shows that almonds support an active metabolism. In addition, people who frequently consume almonds and other nuts maintain a more stable body weight compared to those who neglect nuts. Other studies show that dieters who consume almonds daily are less likely to consume excess carbohydrates in their diets and are more likely to maintain a healthy body weight.
A 2003 article published in the International Journal of Obesity found that women who consumed almonds for six months experienced greater weight loss. They had decreased waist circumference, fatty tissue, and systolic blood pressure. This nut is really beneficial when it comes to weight loss, despite its high calorie content.
5. Increase the absorption of nutrients.
For proper absorption and absorption of fat-soluble nutrients such as vitamins A and D, the body needs a sufficient amount of fat in the diet. Almonds are considered one of the nuts that help to improve the functioning of the digestive tract by reducing the amount of acid and normalizing the body’s pH level.
The correct pH level is critical for proper digestion, immunity and the prevention of many diseases. In addition, the nutrients present in almonds regulate digestive enzymes that are involved in nutrient extraction, cholesterol synthesis, and bile acid production.
6. Promotes digestion.
In addition to healthy fats and alkaline-forming molecules, almonds (especially their skins) contain probiotic components that facilitate digestion, detoxify, and promote the growth of beneficial bacteria in the intestinal flora. This is the key to actually using nutrients from food and preventing nutrient deficiencies. Research shows that almonds and their skins can lead to an improved “gut microbiota profile”.
This means that the bacterial activity of the gut is improved, contributing to numerous health benefits due to the presence of prebiotic properties, the precursors of probiotics. A 2014 study by the Institute of Food Science and Technology in China found that women who ate 56 grams of almonds daily for eight weeks experienced a significant increase in populations of healthy bacteria called bifidobacteria and lactobacilli.
7. Helps fight cancer and inflammation.
Almonds contain gamma-tocopherol, a type of vitamin E that acts as a powerful antioxidant, fighting the free radical damage and oxidative stress that cause cancer. Many researchers have found links between nut consumption and cancer prevention, including a reduced risk of colon, prostate, and breast cancers.
8. Supports healthy teeth and bones.
Almonds are a good source of trace minerals, including magnesium and phosphorus. Both are essential nutrients for building and maintaining strong teeth and bones. The benefits of eating almonds are that it prevents tooth decay, reduces the risk of bone fractures, and fights osteoporosis.
Benefits for women
9. During pregnancy.
The fatty acids contained in almonds increase the availability of nutrients, they provide maximum nutrition and energy for both the expectant mother and the fetus. In addition, the content of folic acid in almonds contributes to the proper development of the child and strengthens his immunity. It prevents the development of possible deviations from the norm in the development of fetal body functions.
10. When breastfeeding.
During lactation, almonds can be consumed only if they do not cause colic or allergies in the baby. During this period, strictly observe the amount of nuts (2-5 per day). Almonds will help the mother to restore the body after pregnancy, relieve postpartum depression, serve as a substitute for sweets and increase the fat content and nutritional value of milk.
Skin Benefits
11. Supports skin health.
Research shows that almonds contain high concentrations of catechin, epicatechin, and antioxidants, including quercetin and isorhamnetin. These compounds fight skin cancer by eliminating oxidative stress caused by poor diet, pollution and UV exposure. The beneficial fats of almonds, along with their ability to improve blood circulation, help moisturize the skin and heal wounds faster.
12. Deeply moisturizes the skin.
Almonds soaked in water can be crushed into pulp and applied to the skin as a natural moisturizer. If your skin is excessively dry and flaky, you can mix whipped cream with almonds and use this mask every day. It nourishes and deeply moisturizes the skin.
13. Evens out skin tone.
If you want to improve your skin tone, include almonds in your diet. It repairs damaged tissues from the inside and accelerates the formation of new cells. Consequently, skin tone and texture are significantly improved.
14. Eliminates signs of aging.
Almonds are an excellent source of vitamin E and other antioxidants that nourish the skin and reduce the signs of aging. Skin aging can be easily prevented with soaked almonds. Vitamin E and other antioxidants present in these nuts will help flush harmful free radicals out of the body. As a result, the aging process is delayed and your skin stays youthful for a longer period.
15. Has a calming effect.
Soaked almond gruel can be used as a face and body scrub. You can add milk, lemon or honey to it and make a mask. Almonds are very effective in exfoliating skin and giving a fresh look to the face. Also, almond gruel can be used to treat skin inflammations. Whether it’s a rash or chapped skin, the soothing properties of the seeds will quickly relieve itching and irritation.
Hair Benefits
16. Makes hair strong and robust.
As mentioned earlier, almonds are very nutritious. So, eating soaked almonds or using them as a mask will help strengthen your hair. Almonds also repair severe hair damage, reduce frequent hair loss and promote the growth of new hair follicles.
Benefits for men
17. Strengthens libido.
Many men begin to experience a decrease in sex drive by the age of 30. Almonds increase testosterone levels. Arginine in almonds improves libido. Zinc, tocopherol and selenium support sperm production and improve sperm quality.
Harm and contraindications
1. Allergic reaction.
Since almonds are considered to be nuts, they have properties that can trigger an allergic reaction. Children are more susceptible to nut allergies and should avoid almonds if they have previously been allergic to any type of nut.
2. Side effects from excessive use.
Eating too much almonds can cause weight gain, vitamin E overdose. The side effects of excess vitamin E in the body are diarrhea, flatulence, blurred vision, headaches and dizziness, and lethargy.
Eating too much almonds can also lead to gastrointestinal problems. Control this to avoid side effects.
3. Harm from eating bitter almonds.
Bitter almonds are considered “poisonous” because they contain certain acids that can cause health problems. Therefore, this type of almond is not recommended for food, although some alternative doctors disagree. Bitter almonds are known to contain hydrocyanic acid, which leads to symptoms such as decreased functioning of the nervous system and breathing problems. It can lead to severe poisoning and death.
4. Problems with the gastrointestinal tract.
Eating large amounts of almonds can lead to indigestion, constipation and bloating as they are high in fiber. If you have a weak digestive system and are prone to digestive problems, you should monitor your almond intake. One way to deal with this is to drink plenty of water. But also keep in mind that drinking too much water leads to an imbalance in sodium in the body.
5. Interaction with medications.
Eating a diet rich in manganese and consuming almonds can have negative consequences. This is possible because almonds are rich in manganese. Large amounts of manganese in the body can cause a laxative effect, and it will interact with antibiotics and certain medications to normalize blood pressure. To avoid negative effects, do not consume more than 1,3-2,3 mg of manganese per day.
6. The presence of bacteria.
This side effect is not specific to almonds, but as part of the nut family, almonds are prone to bacteria growth, which can lead to health problems. This happens if almonds are consumed without proper peeling. Selling raw almonds is illegal in many countries.
Chemical composition of the product
Nutritional value of almonds (100 g) and percentage of daily value:
- The nutritional value
- Vitamins
- Macronutrients
- Trace Elements
- calories 609 kcal – 42,77%;
- proteins 18,6 g – 22,68%;
- fats 53,7 g – 82,62%;
- carbohydrates 13 g – 10,16%;
- dietary fiber 7 g – 35%;
- water 4 g – 0,16%.
- And 3 mcg – 0,3%;
- beta-carotene 0,02 mg – 0,4%;
- S 1,5 mg – 1,7%;
- E 24,6 mg – 164%;
- B1 0,25 mg – 16,7%;
- B2 0,65 mg – 31,6%;
- B4 52,1 mg – 10,4%;
- B5 0,4 mg – 8%;
- B6 0,3 mg – 15%;
- B9 40 μg – 10%;
- PP 6,2 mg – 31%.
- potassium 748 mg – 29,9%;
- calcium 273 mg – 27,3%;
- magnesium 234 mg – 58,5%;
- sodium 10 mg – 0,8%;
- sera 178 mg – 17,8%;
- phosphorus 473 mg – 59,1%;
- chlorine 39 mg – 1,7%.
- iron 4,2 mg – 23,3%;
- iodine 2 mcg – 1,3%;
- manganese 1,92 mg – 96%;
- copper 140 μg – 14%;
- selenium 2,5 μg – 4,5%;
- fluorine 91 μg – 2,3%;
- zinc 2,12 mg – 17,7%.
conclusions
Almonds have many beneficial properties and a delicate taste. Don’t let the side effects scare you. Almonds are extremely healthy. It is used for proper, balanced nutrition and for preparing delicious treats. Include almonds in your diet today and reap the benefits.
Useful Properties
- Prevents heart disease.
- Promotes the proper functioning of the brain.
- Helps control blood sugar levels and prevents diabetes.
- Promotes weight loss.
- Accelerates the absorption of nutrients.
- Aids in digestion.
- Helps fight cancer and inflammation.
- Supports healthy teeth and bones.
- Useful for pregnancy and breastfeeding.
- Supports skin health.
- Deeply moisturizes the skin.
- Evens out skin tone.
- Eliminates signs of aging.
- Makes hair strong and robust.
- Strengthens libido.
Harmful properties
- May cause an allergic reaction.
- Causes side effects from excessive use.
- Potential harm from eating bitter almonds.
- May cause problems with the gastrointestinal tract.
- Negatively interacts with medications.
- Bacteria may be present.
Sources of Research
The main studies on the benefits and dangers of almonds have been carried out by foreign doctors and scientists. Below you can get acquainted with the primary sources of research on the basis of which this article was written:
Sources of Research
1. https://www.ncbi.nlm.nih.gov/pubmed/24084509
2. https://www.ncbi.nlm.nih.gov/pubmed/22296169
3. https://www.ncbi.nlm.nih.gov/pubmed/21457263
4. https://www.ncbi.nlm.nih.gov/pubmed/15930439
5. https://www.ncbi.nlm.nih.gov/pubmed/14574348
6. https://www.ncbi.nlm.nih.gov/pubmed/24315808
7.https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
8. http://www.almonds.com/processors/processing-safe-product/fsma#tc-pasteurization
Additional useful information about almonds
How to use
1. In cooking.
According to nutritionists, soaking almond seeds removes toxic substances present in its shell and releases phytic acid. Almonds contain natural fatty acids and oils that are sensitive to heat. Therefore, when almonds are cooked, they can become rancid. Generally, the less processed almonds are, the healthier they are.
Almonds come in two flavors: sweet and bitter. Sweet almonds are used in many recipes in Asia, the United States, and the Mediterranean. One of the popular uses in Italy is to grind almonds into flour (marzipan) and use as a sweet ingredient in baked goods.
Almond flour can be used to bake bread or mixed with other flours to make baked goods. The daily dose of almonds for adults is 40 g per day. For children from 3 years old – 10 g, gradually increasing to 20 g. For adolescents and people aged 25–30 g.
2. Soaking.
The outer layer of the nut contains a certain enzyme inhibitor, which, when immersed in water, is released due to the presence of moisture. The steeping procedure makes the nuts digestible and allows you to get the most out of the almonds.
Soaked almonds also release a lipid-disrupting enzyme called lipase, which acts on fat to break down it and improve digestion. Soaking can increase the nutrient content of the almonds by removing substances that block the absorption of minerals. Pour water over the almonds and let it brew for 12-24 hours.
3. In cosmetology.
Crushed almonds are added to face and body scrubs and masks. The substances contained in almonds fight cellulite, leaving the skin soft and velvety. Various almond-based emulsions are used for hair care. This makes the hair smooth and manageable.
How to choose
- Choose fresh, sugar-free nuts without the addition of hydrogenated oils and high amounts of sodium.
- Prefer raw or dried nuts.
- Pay attention to the smell of almonds, it should have a pleasant nutty flavor.
- Almonds should be heavy.
- Buy inshell almonds. It should be free of defects and damage, mold and rusty plaque.
- When buying peeled almonds, pay attention to the kernels. They should have a uniform color, similar shape and fleshiness.
- You can buy almonds in sealed containers, so they will be less affected by moisture and sunlight.
- When shopping for roasted almonds, prioritize roasted almonds without adding oil.
How to store
- Do not store almonds in open containers. Use a container that is tightly closed.
- Prefer glass or wooden dishes.
- The nuts should not be exposed to sunlight.
- Choose a cool, dry storage location.
- It is best to store almonds in the refrigerator. So its shelf life is increased to 1 year.
- Inshell almonds have a longer shelf life (over 1 year).
- When storing almonds in the freezer, wrap them in a paper bag first.
History of occurrence
Almonds have been known for centuries. It was first discovered along the shores of the Mediterranean Sea. Then he migrated to North Africa, Asia and southern Europe, and eventually reached the United States. Almonds are mentioned in Jewish literature in 2000 BC. The Bible also makes repeated references to almonds. In addition, almonds are mentioned in early literary publications in Turkey, Romania and the Baltic Peninsula.
In 716 AD, almonds were introduced to northern Europe. In 812, an order was issued that almonds must be planted without fail in the royal gardens. By 1300, almonds had become popular in the Greek islands. The Spaniards brought this nut to the USA (California). Over the past 30 years, almond production in the United States has quadrupled.
Almonds are grown commercially in Iran, Iraq, Argentina, Australia, Afghanistan, Chile and other countries. In our country, almonds can be found in the Crimea. Almond orchards were laid there about 50 years ago, which had to be uprooted during perestroika due to insufficient harvest. Today almonds come to us from the USA, Iran, Syria, Italy and Spain.
How and where is it grown
Almond production is estimated at $ 4,3 billion per year. More than 900 thousand tons of it are grown annually. The USA (in particular California) is the largest producer of this nut (about 80 percent of the world production).
Wild almonds are bitter and contain toxic substances such as deadly cyanide. Therefore, before its domestication, people had to look for a certain type of “sweet” almond. Almond trees grow in groups and singly. They love warmth, they are able to withstand drought. Almonds are sweet and bitter. The latter should not be eaten.
It contains toxic substances that can cause poisoning. Bitter almonds are used to make essential oils and soaps, and their wood is used in joinery and turning. The almond tree bears fruit in the 4th year after planting and bears fruit for 35-50 years.
Interesting Facts
- All types of almonds (both bitter and sweet) are usually added to poultry, meat and rice dishes among the inhabitants of Southeast Asia.
- To improve the taste and aromatization of liqueurs, they use not only the almonds themselves, but also their shells.
- Amaretto is one of the most famous almond liqueurs in the world. They are also impregnated with biscuit cakes, added to creams.
- In ancient times, the Romans showered the newlyweds with almonds. It was considered a symbol of fertility.
- At the time, almonds were a delicacy.
- There are 40 types of almonds in the world.
- Distinguish between fruiting and ornamental almond trees. The former grow up to 3 meters in height, the latter up to 8.
- A handful of 5 almonds in the UK are a symbol of happiness, health, longevity and wealth.
- In Switzerland, almonds must be added to the Christmas cake. The lucky one who gets it will have a cash profit in the new year.
- Almond flour (marzipan) is used to treat mentally ill people.
- February 16 is national almond day.
- 50 bitter tonsils is a lethal dose for humans.