Table of Contents
Where does the almond come from?
The almond tree is said to be indigenous to the Near and Middle East.
The almond was introduced to Egypt by the Hebrews, and by the 5th century, it had spread over Europe and the whole Mediterranean coast, owing to the Greeks and Arabs.
It played a vital role in meals during the Middle Ages. However, it was not until the 16th century that France began to properly grow the almond tree in the country's south, as this plant only tolerated hot conditions.
In the mid-nineteenth century, Franciscan priests from Spain introduced it to North America, most notably in California, which is now the world's greatest producer of almonds, closely followed by Spain.
What is the composition of almonds?
Almond is a kind of oil seed nut. It has a core (almond) with one or two seeds, also known as “almonds,” that correspond to its edible component. Almonds, like walnuts and hazelnuts, have a high fat content and considerably differing nutritional intakes than most fresh fruits.
The almond is a fruit with a lot of energy. It has a modest water content (20 to 40%) and, unlike other fresh fruits, its lipids, which are mostly constituted of mono-fatty acids, supply more than 80% of its calorie intake. unsaturated.
Proteins are likewise adequately represented, whereas carbs are scarce.
Fiber is plentiful, and the majority of it is soluble fiber.
The nutritional profile of almond is typical of oleaginous fruits: it is strong in vitamin E and group B vitamins, particularly B2 and B3; minerals and trace elements: phosphorus, magnesium, calcium, copper, iron, and zinc are abundant.
Finally, it contains phytosterols, which have been shown in multiple studies to reduce LDL cholesterol levels.
Nutritional values per 100 g
|Name of constituents
|Crude protein (N x 6.25)
|Saturated FA(fat acid)
|Vitamin E activity (alpha-tocopherol)
|Vitamin B1 or Thiamine
|Vitamin B2 or Riboflavin
|Vitamin B3 or PP or Niacin
|Vitamin B5 or Pantothenic acid
|Vitamin B6 or Pyridoxine
|Vitamin B9 or Total Folate
|Vitamin B12 or Cobalamins
What are the benefits of almonds ?
The almond sends waltzes all the a priori that has been assigned to it. Slimming food, oilseeds of choice, ally in the prevention of cardiovascular illnesses, the almond sends waltzes all the a priori that has been attributed to it.
As long as you don't eat it solely in the shape of a paste!
This is only a little reminder of the various health and nutritional advantages of this seed.
Several clinical investigations have demonstrated that eating almonds lowers blood cholesterol levels, particularly LDL (“bad” cholesterol). According to epidemiological research, replacing meals high in saturated fatty acids with 30 g of almonds daily might lower the risk of cardiovascular disease by 45 percent.
These advantages might be attributed to almonds' high amount of cholesterol-lowering substances such as phytosterols, but also monounsaturated fatty acids, vegetable proteins, and soluble fibers.
Almond may also help prevent our cells from premature aging caused by the actions of free radicals due to its high level of antioxidant vitamin E. Its intake, as part of a diverse and balanced diet and a healthy lifestyle, would protect against cardiovascular disease, diabetes, hypertension, and cognitive decline.
Almond: a nutrient-dense food
The almond is an oilseed with an exceptionally high nutritional density. There are several notable proteins, carbs, and lipids.
As a result, almonds are frequently a suitable snacking option when you're hungry. Indeed, the almond provides about 20% of the protein (20g per 100g), the same as meat, chicken, or fish, and so allows you to rebalance your animal / vegetable protein diet.
But it is the almond's “micronutritional” component that makes it so appealing: it is high in vitamin E, calcium, magnesium, and unsaturated fatty acids (or good fats).
The almond, which is also high in fiber (15%), aids in the slow digestion of carbohydrates.
Almond oil, when used in dermatological treatment, is high in vitamin E, which improves suppleness and healing of the skin and so fights aging.
Almonds contain beneficial fats.
With the almond for once, you won't feel guilty about eating fat. Indeed, this nut, if it contains oil, is very rich in polysterols.
Polysterols are plant compounds which, when consumed as part of a healthy diet, reduce LDL-cholesterol by 5 to 15%.
In addition to the beneficial contribution to fight against bad cholesterol, its consumption would also fight against the risks of cardiovascular diseases, type II diabetes, gallstones, hypertension and colon cancer.
A handful of unsalted almonds on a daily basis can help normalize high blood pressure by neutralizing the extra salt in your diet.
Fresh almonds have far less fats and calories than processed almonds. From July through October, it can be found.
How should almonds be consumed?
Although it is available in a variety of forms (slivered, roasted, and salted), it is best to ingest the almond plain and whole to keep its nutritional benefits.
To make it less depressing, we may put some consumption concepts to the test:
In a nonstick pan, slice and toast the bread.
Roasted whole in the oven.
Powdered for culinary use, but watch out for extra sugar!
Furthermore, while almonds are a fantastic source of daily health benefits, they are also a fatty and rich meal, so take in moderation. At 560 kcal per 100g (almost as much as chocolate), a fair daily dose will be approximately 30g.
A handful of almonds each day, or roughly ten almonds per day, in addition to a healthy diet rich in fresh fruits and vegetables will be very beneficial.
Almond is available fresh from July to October, although it is available in a variety of forms all year.
Almonds, like all oilseeds or nuts, have a high allergic potential: if you observe an unexpected reaction after absorption, such as edema, hives, or itching, visit your doctor right away.
To eat healthier and live a longer life:
Do you enjoy snacking? Using our natural appetite suppressant advice, choose your appetite suppressants wisely.
Are you addicted to sugar and can't seem to get enough of it? Here are some suggestions for decreasing your sugar intake without deprivation.
Although almonds are a fantastic cholesterol-lowering food, they are not the only one. there are more foods that will help you decrease your cholesterol.
Why not grow an almond tree in your backyard?
Is there a risk in consuming it?
Nuts are one of the most common causes of food allergies.
To reduce the risk of allergy in young children, nuts (almonds, walnuts, hazelnuts) and goods containing peanuts should not be introduced into the diet before the age of one year, and not before the age of three in “at risk” children (one of the two parents or brother or sister is allergic).
To avoid suffocation, whole nuts should not be given to youngsters under the age of 4-5 years.
People who are allergic to peanuts should avoid eating other nuts and oilseeds, such as almonds. These are frequently handled by the same businesses that distribute peanuts.
Almonds' nutritional content is also affected by how they are processed. It is preferable to use dry-roasted or dried almonds, which contain less fat than oil-roasted almonds. Salted almonds have about 70 times the sodium content of unsalted almonds.
From a nutritional standpoint, the most appealing option is to purchase fresh or dried almonds in their natural state.