Since ancient times, almonds have contributed beauty and health. The first almond (Amygdalus communis) grew in Central Asia. Soon his fame spread and was taken to the old continent.
Almonds are rich in nutrients, and even help lose weight, despite their high fat content. What are the benefits and damages of almonds for the body, how many should be eaten to obtain the highest body benefits?
What are almonds and where do they come from?
But what exactly is an almond, a dry fruit or an apricot seed? Almond is the seed of the almond tree. It is similar to a peach, but more deciduous (it looks a lot like a bush), not very high-grows up to 3-5 m, belongs to the rose family (because it blooms in large white-rodged flowers).
It has a bone fruit with a pericarpate began. Inside there is a hard bone perforated and in it is the almond itself. They are pointed on the one hand and have a brown peel. A single tree harvest can produce between 50 and 60 kg of almonds.
Chemical composition and caloric value of almonds
The almond belongs to superfoods. It is very rich in nutrients. Its chemical composition is represented by vitamins, minerals, fatty acids. Of course, this dry fruit is also good for the body in its dry form. But soaking them in water for at least 6 hours reveals even more potential.
Dry almonds contain enzymatic inhibitors that protect them before germinating in a humid environment. It is these inhibitors who are designed to “block” the enzymes released in moisture. What happens after soaking the nuts? Enzymatic inhibitors are inactivated, releasing enzymes that ensure the absorption of important substances in the body. The soaked almonds are healthier than dry.
Energy and nutritional value (100 g)
- KJ – 2300;
- Kcal – 550
- Proteins – 19 g; Carbohydrates – 18 g;
- Carbohydrates – 18 g; fiber – 10 g;
- fiber – 10 gr; Fat – 50 gr;
- Fat – 50 gr;
- Water – 1 g.
Mineral content (mg/100 g):
- Iron – 4
- Calcium – 200
- Magnesium – 250
- Phosphorus – 450
- Potassium – 700;
- sodium 28;
- Zinc – 3;
- Selenium – 0. 003;
- copper – 1
- manganese 3;
- Omeg a-6 – 12000;
- Lutein – 0. 01.
What vitamins are present in almonds
Vitamins present in nuts (mg/100g):
- A – 9 IU;
- В1– 0. 1;
- В2– 0. 7;
- В3– 4;
- В5– 0. 5;
- В9– 0. 28;
- Е – 25;
- β-carotene – 0. 06.
Almond Properties
Almonds, whose benefits and damages have been demonstrated in recent studies, contain valuable oils and other valuable substances that can significantly reduce the dangerous levels of cholesterol in human blood. They also contain a series of beneficial vitamins for the body. The most important are antioxidants, which help the organism to get rid of free radicals that act in cells and tissues. Free radicals can cause cancer, damage blood vessels and heart. Almond antioxidants inhibit their effects. According to new investigations, this dry fruit can reduce the risk of Alzheimer’s and diabetes.
Benefits
Sweet almonds contain around 50% fat. They have a high magnesium content, which makes them (if consumed regularly) into a good sedative. Some nutrition experts claim that eating 8 nuts per day provides benefits to the health of almonds from 50 years (and we must also take into account damages – see “damages”).
Regular consumption is recommended
- For cancer prevention
- For infant mothers
- for the prevention of osteoporosis
- As a source of energy for diabetics
- For heart and vascular health
- To reinforce immunity
- to improve skin conditions in case of acne;
- To strengthen the nervous system.
For the women
Almonds are ideal for skin health, hair, nails, bones and teeth. This property is guaranteed by its valuable minerals. Due to its iron content, consumption is recommended to women after childbirth and people suffering from anemia.
The almonds are very beneficial for both the future mother and for the baby. Nuts contain important substances for mother’s health and the correct development of the fetus. It is worth highlighting folic acid (vitamin B9), which is often recommended to take pregnant women as a dietary supplement.
For man
Almond nut is a true blessing for male erection. Its effect on power is due to its high content of the arginine amino acid, which improves blood circulation, an important condition for good sexual function in man.
Proteins: They are the “bricks” of the muscles, skin and cartilage. But other metabolic functions also perform, such as the transport of oxygen in the bloodstream, the regulation of metabolic processes. For bodybuilders, protein intake is the most important factor to increase muscle mass. Almonds contain large amounts of this vital element, which makes them a useful complement to sports nutrition.
For children
Almonds are a suitable product to enrich children’s foods. Almond milk is the most appropriate and has a high nutritional value. Therefore, it can completely replace formula milk for infants fed with formula milk. It is also adequate as a complementary food in the transition from breastfeeding to a normal diet.
For older children, almond milk is adequate when they recover from, for example, flu, throat pain, stomach and intestinal problems.
Almonds and their derivatives have a high energy and caloric content. An uncontrolled consumption can cause excessive weight increase.
The abuse of almonds can harm people with a nervous system disorder or an alteration of the heart rate previously diagnosed.
The immature fruit of the bitter almond contains the tonsil glycoside. Under certain conditions, this substance is transformed into cyanhydric acid, which can cause severe poisoning and other serious damage to the body.
Contraindications
Almonds are a popular allergen. Therefore, a greater tendency to allergic reactions is a contraindication. The consumption of food based on this dry fruit should be completely avoided.
How to choose the right almonds
Healthy fruits must be full, without wrinkles. They have a pleasant smell and, above all, a good taste. Disposal nuts have a unpleasant rotten smell.
How to soften the almonds
Nuts are one of the healthiest foods. They contain many healthy fats, proteins, vitamins and minerals. They are designed to give rise to new plants. That is why it is advisable to soak almonds, whose vitamins and minerals are absorbed to the maximum once moistened. This will not only help activate all necessary nutrients, but will also soften the nuts and make them more digestible, tasty and useful.
Soak only raw nuts. It makes no sense to soak a thermally treated product: it is already “dead.”Be careful with peeled almonds, since they are likely to have been thermally treated to remove their skin.
The best thing is to soak the nuts in filtered or slightly mineralized water in a proportion of 1: 2 to be totally submerged. Let them stand at room temperature. You can add some salt to accelerate the process.
At what age are almonds adequate for children?
Therefore, children should be allowed to eat peanuts when they are old enough to bite into them themselves (to avoid the risk of choking). As a general rule, it is recommended to introduce it into the diet at 3-4 years of age. Almond milk can be given to babies as an alternative to formula milk from 4 months of age.
how much can you eat
To prevent health problems, it is recommended to eat about 26 grams of almonds a day, to provide nutrients to the body. This dose contains 50% vitamin E and other important substances, essential for the proper functioning of the body.
special uses
Nutritionists recommend eating almonds regularly because they contain fiber and antioxidants. The accusations that they are harmful due to poor digestion have no scientific basis.
In medicine
There is no doubt about the benefits of almonds for health. But why not double its effects? If used correctly, they will enrich the body with more vitamins, nutrients.
Psycho-emotional instability, depression, insomnia, headaches
Regular use of almonds helps to overcome stress, depression, fatigue. They are an excellent snack for athletes, as they provide the body with energy and vitality.
A handful of walnuts can become a natural pain reliever with no side effects.
The most common causes of headaches are stress, tension, the flu, sinusitis, and digestive problems. If the headache doesn’t go away, try relaxing, drinking a glass of water, and eating almonds.
for otitis media
Almond oil can help with otitis media. It is also a good earwax softener. Put 1-2 drops of the oil in the sore ear, lie on the opposite side and lie down for 10-15 minutes.
To remove sand from the kidneys
The active substances of the walnut help to remove sand from the kidneys. Due to this property, it is used as an additional therapeutic agent in urolithiasis.
for flatulence
Almond shell contains prebiotics, essential for the growth and multiplication of intestinal bacteria. For the imbalance of the intestinal microflora (abdominal pain, bloating, indigestion, flatulence) it is recommended to consume 30-35 nuts a day.
It is better to consume soaked nuts to improve digestive processes. This will help the body to more easily deal with accumulated fat. This property is provided by the enzyme lipase, which catalyzes the digestive process and helps the body to digest fats.
To prevent pressure sores
Almond oil is even used in official medicine. It is used to clean the skin of bedridden patients to prevent bedsores.
in cosmetology
The most widely used in cosmetology is sweet almond oil, rich in vitamins A, B and minerals. It is also widely used in aromatherapy. It has regenerative, firming, moisturizing and nourishing properties. It is used in the manufacture of soaps, shower gels, creams, lotions and many other cosmetics.
Almonds contain almost all the essential vitamins and minerals to enhance hair growth and strengthen hair. Magnesium and zinc stimulate hair growth, vitamin E strengthens it and vitamin B promotes shine.
rejuvenating scrub
To prepare the scrub you need
- grated almonds – 2 tablespoons
- honey – 1 tablespoon;
- lemon juice: ½ teaspoon.
Mix the ingredients and after cleansing the skin, rub it in a circular motion for 1-2 minutes. Clarify.
washing foam
This foam will successfully replace any commercial remedy.
- almond and wheat germ oil – 1 tablespoon each;
- distilled water – 4 tablespoons;
- honey – 1 teaspoon;
- vitamin E – 1 ampoule;
- soap base – 50 ml.
Mix all the ingredients, previously melting the soap base. Use as a normal dishwasher.
Mask for hyperkeratosis
Hyperkeratosis is a skin condition characterized by excessive keratinization. The following mask will help combat it.
- almond oil – 5 tablespoons
- ground coffee – 1 tablespoon;
- cinnamon – 1 tsp.
Massage the mixture onto problem areas. Let the mixture act for 15 minutes. Rinse.
Therapeutic mask for the scalp and hair.
For the scalp and hair, use a mixture of almond oil and olive oil (in equal parts). Apply the mixture all over your hair and cover it with a shower cap. Rinse after an hour.
In the kitchen
For centuries, almonds have provided an unusual flavor to dishes, sweet delights with their characteristic aroma and flavor.
Easy ways to enrich your diet with a healthy nut:
- Add almond butter to any dessert.
- Enhance white yogurt by adding chopped almonds and dried fruit.
- Prepare a healthy curry with vegetable sauce and diced nuts.
- Add some almond butter to your morning smoothie – it will enhance its flavor and increase its protein content.
- Add grated walnuts to the pastry flour.
- The combination of walnuts and apple will create a surprisingly easy energy snack.
- Prepare a delicious rice salad with almonds, fresh peas and currants.
- Add chopped walnuts to the salad with the chicken.
almond milk
Do you like vegetable milk or try to avoid cow’s milk? If so, you will like this almond drink recipe.
To prepare it you will need
- 100 g of sweet almonds;
- 1 liter of water;
- 1 teaspoon of honey.
Grill the nuts, pour hot water on them and leave them in infusion for 2-3 hours. Go through the blender, strain and sweeten with honey. Milk can be taken slightly hot. But remember: excessive heat destroys enzymes!
Conservation and methods
Almonds are prone to root themselves, so they must be kept in closed containers in a dry and protected place of sunlight. You can extend their conservation by putting them in the refrigerator (up to 6 months) or in the freezer (up to 1 year).
Conclusion
A person needs to eat 4-5 nuts a day to get positive body changes. Keep in mind that consuming too many can be harmful (almonds have a high fat content), so follow the doses. Do you like vegetable milk or try to avoid cow’s milk? If so, you will like this almond drink recipe.
