10 benefits and properties of almonds
What are almonds?
The almond is the fruit of the sweet almond tree, that is, the edible seed of the fruit of this tree, known scientifically with the name ofPrunus dulcis. It is a very bright white fruit, which is wrapped with a brown cover.
This fruit tends to be consumed as a dry fruit, whether fried and salty or raw, but we must not forget something fundamental: if we consume it fried, its qualities would not be the same, since it would have a high fat content. Moreover, we will tend to convert a food that is generally nutritious and healthy, into a less suitable one from a nutritional point of view.
So, first of all, we can tell you that it is best to always consume raw or toasted almonds, but never fried.
They bring us incredible benefits for our health, especially when we consume them regularly and in small handfuls (so that their high caloric content does not obviously become a problem for our weight).
We can enjoy them alone, in handfuls, or prepare delicious and nutritious recipes. In fact, they become the indispensable ingredient for a wide variety of desserts. Although with them we can also elaborate the popular almond milk, a delicious and above all nutritious drink ideal for those who suffer from celiac, lactose intolerance or even those who do not consume products of animal origin.
Not in vain, apart from being nuts certainly delicious and delicious, the almonds They also have a series of benefits and properties very prominent for the health of people who tend to consume them on a regular basis.
Of course, like many other nuts, should be careful consumption, as they provide a fairly high amount of calories that can help us to raise a few extra pounds.
10 benefits and properties of almonds
1. High nutritional content
As we will see in a next section, Almonds stand out for their high nutrient content. Among other aspects, it stands out for its content in vitamins and minerals, as well as fats and fiber.
For example, among the most important vitamins we can mention the presence of vitamins of group B (B1, B2, B3, B6 and folic acid) and vitamin E. While, among minerals, the presence of potassium, magnesium, iron and calcium.
Although they have many calories and therefore provide a lot of energy, we must not forget that their regular consumption is interesting thanks to its nutritional wealth.
2. Antioxidant benefits
As you surely know, antioxidants are substances that protect our body from oxidative damage caused by free radicals, which contributes to cell aging and the appearance of certain diseases.
Did you know that almond shells are especially rich in antioxidants?. These substances are especially useful in preventing the negative action of these free radicals, protecting our body and, above all, protecting cells from oxidative damage.
On the other hand, almonds provide vitamin E, a recognized vitamin with precisely antioxidant benefits.
3. Useful and beneficial against diabetes
The almond becomes a very interesting dry fruit for people with diabetes, thanks to its high content of healthy fats, fiber and proteins, and its low contribution in carbohydrates.
In addition, almonds are especially rich in magnesium, a mineral that in addition to other important functions, helps control blood sugar levels. If we take into account that people with type 2 diabetes usually have an inadequate intake of magnesium, almonds can be very useful, being suitable precisely in the prevention of metabolic syndrome and to lower glucose levels.
4. Heart-healthy properties: useful against cholesterol
Almonds are rich in healthy fats, which, among other functions, help to reduce high levels of LDL cholesterol in the blood, avoiding in turn the oxidation of this type of cholesterol. In addition, it helps to maintain a good deal of HDL cholesterol. In particular, its contribution in essential fatty acids omega 6 and omega 9 stand out.
5. They help to take care of the heart
Like most nuts, given that we have a heart-healthy food, almonds become, therefore, a very beneficial nuts when it comes to caring for our heart health, useful to prevent cardiovascular diseases and prevent heart disease .
6. Full of phosphorus, very good for the brain
100 grams of almonds provide around 90 mg. of phosphorus.If we consider that phosphorus is essential for the health of our neurons, in addition to improving cellular exchange and improving the structural function of cell membranes, we find that almonds are tremendously good for the health of our brain.
7. They provide an excellent amount of calcium, very good not only for your bones
On the other hand, 100 grams of almonds provide about 252 mg. of calcium. Calcium, as you probably know, is an essential nutrient for the health of our bones. But not only is it essential for our bones, but also for the health of our teeth, and also for proper growth.
Therefore, it is very useful for our children to eat a handful of almonds and other nuts per day. Of course, if our children are small we must be careful and split them very well before giving them, besides being always with them when they go to consume them. The reason is that nuts, especially almonds and nuts, are usually the foods that cause more choking in young children.
8. Good source of fiber
As we explained very briefly at the beginning of this note, almonds also stand out for their contribution of fiber, an essential element essential for our intestinal health. Therefore, eating a handful of almonds every day will help us improve our intestinal transit. In addition, fiber helps reduce cholesterol.
9. Ideal against hypertension
Besides being adequate in case of high cholesterol and high triglycerides, did you know that almonds are also very interesting in case of high blood pressure (hypertension)? This is due to its potassium content, able to regulate blood pressure.
10. High content of vegetable proteins
Almonds, like many other nuts, become an excellent source of vegetable proteins. So its consumption is very interesting for vegans and vegetarians. In fact, 100 grams of almonds provide almost 19 grams of protein.
Nutritional qualities of almonds
From a nutritional point of view almonds provide a lot of energy, thus becoming a dried fruit with a good caloric amount. In fact, 100 grams of almonds contribute around 610 calories.
In any case, this does not mean that you have to return to a problem neither for our diet nor for our weight. Unlike: its incredible benefits make it an excellent nutritious option, not only because of its high content of nutrients, but also because of the different properties it provides. Yes, as long as it is consumed regularly and never in excess.
The almonds They stand out from the start due to their high nutrient content. In them, for example, we find a large amount of vitamins, minerals, proteins, water, fat, cellulose and carbohydrates.
When it comes to vitamins, we see for example their content in Vitamin E, A, D, C, PP, B1 and B2. While they also possess minerals, such as calcium, phosphorus, iron, potassium, magnesium, sodium, sulfur, copper, zinc, manganese and chlorine.
In what has to do with its fat content, two thirds correspond to oleic acid, its consumption being very positive to help combat or prevent the onset of cardiovascular diseases, as well as to reduce high cholesterol levels.
We must not forget at this point that they also have omega-6 linoleic acid, a fatty acid certainly essential for the diet.
They also have water and fiber, which is why they are ideal - for example - to combat cases of constipation.
Nutritional contribution of the almond per 100 grams:
|Calories||610 kcal||Vitamin B9||45 mg|
|Carbohydrates||5 g||Vitamin E||37.5 mg|
|Proteins||18.71 g||Carotenoids||120 μg|
|Fat||54 g||Sodium||14 mg|
|Fiber||13.50 g||Match||90 mg|
|Vitamin B1||0.22 mg||Calcium||252 mg|
|Vitamin B2||14 mg||Potassium||835 mg|
|Vitamin B1||0.62 mg||Magnesium||270 mg|
|Vitamin B3||5.50 mg||Iron||4.10 mg|
How many almonds do you eat a day to enjoy your properties?
When it comes to enjoying the different benefits that almonds bring us, a great option is to try to consume them daily, on a regular basis.
Of course, when faced with a dry fruit with high energy intake and therefore caloric (as happens in the end with most nuts), it is best to consume a handful of almonds a day, which is about 28 grams. And how many calories does this handful provide? Only 161 calories. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesNuts