Healthy, delicious and versatile. What we’re talking about almonds which, between dried fruitstands out for its countless nutritional benefits confirmed by numerous scientific studies. What are the benefits and what is the recommended daily amount? Let’s find out with this article.
Almonds: what types are there
Almonds are edible seeds encased in a wooden shell and produced by the almond tree (Prunus dulcis or Prunus amygdalus), a tree belonging to the Rosaceae family and native to Asia. It was then imported to Sicily and subsequently throughout the Mediterranean.
Today almonds are recognized as a typical product of the Sicilian land and are included among the Traditional Agricultural Products of Italy (PAT). The best time to enjoy the fresh version is spring. However, dry ones are available all year round. They exist three subspecies that stand out both for their usefulness and their taste:
- Love: The seeds are hard and poisonous. It is used in minimal quantities for making amaretti
- Candy: it is mainly used in the confectionery industry
- Prone to: with a mild aroma, the shell is woody but fragile.
Benefits: rich in fiber and protein
One of the main aspects of this dried fruit is its high content fiber And proteins associated with low carbohydrate intake. This combination promotes a quick feeling of satiety and therefore almonds are ideal as a snack in the morning or afternoon. Don’t forget about the presence of:
- Mineral: magnesium, calcium, iron, potassium, zinc, phosphorus, manganese, iodine, copper, selenium, sodium
- Vitamin: vitamin A, group B vitamins (B1, B2, B3, B5, B6), vitamin C, vitamin E.
The benefits for the body are thanks to vitamin E
The benefits of consuming almonds regularly have been scientifically proven. The combined action of more than twenty active substances present in the peel and pulp (among which vitamin E stands out) protects the organism from disease oxidative stress and come on free radicalsIt is responsible, among other things, for cellular aging as well as chronic degenerative and inflammatory diseases.
Almonds and diabetes
A 2011 study published in Live Science showed that daily consumption of 56 grams was associated with lower insulin and fasting glucose levels. The study was based on participants who reduced their calorie intake, so the addition of almonds did not cause a dangerous increase in calories.
The key elements are magnesium. In fact, it can reduce the risk of developing type 2 diabetes. But that’s not all. The analysis also revealed that high blood sugar levels, in the long term, lead to mineral loss through almonds.
Almonds and cholesterol
According to the World Heart Federation, diabetes patients are more likely to suffer from heart disease. It has long been known that blood cholesterol levels are quite high LDL cholesterol or “bad” they damage the heart and increase the likelihood of suffering strokes and heart attacks.
A recent study published in Journal of Food Medicine highlighted that in 65 people with prediabetes Almond intake (20% of total food calories) reduced LDL cholesterol levels by an average of 12.4 mg/dl. This all happened within a period of 16 weeks.
Almonds for bone health and more
Thanks to the presence of calcium, almonds strengthen teeth and it is an ideal snack if you are suffering osteoporosis. In addition, their good iron content makes them allies in any case iron deficiency anemia.
In addition, the caloric intake, combined with the various vitamins and mineral salts, means that the product is indicated at times when the body needs more. energy: pregnancy, menopause, exercise, recovery period, difficulty concentrating, study stress.
Contraindications and consumption: questions and answers
In individuals who are very sensitive or already allergic to nickel, almonds can trigger a allergic reactionalthough this rarely happens. Due to its purine content, consumption should be reduced or eliminated if you have high purine levels gout.
When is it best to avoid almonds?
Additionally, due to the presence of oxalates, excessive amounts can cause kidney and gallbladder problems. Therefore, they should be avoided if you suffer from it kidney stones.
How many almonds should you eat a day?
Almonds are very caloric (approximately 600 Kcal per 100 g). So it’s better if you eat it 30-35 grams per day (15-20 pieces), as a morning or afternoon snack, or as an addition to yogurt at breakfast.
Is it better to eat it raw or grilled?
That raw they stay fresher longer and keep all their nutritional content intact.
The last one is a bit lost with grilling. Therefore, experts recommend choosing raw almonds because they are considered healthier. In fact, they do not undergo any treatment and are salt-free.
You can learn more about this topic in this article: How many almonds should you eat a day? Quantity and 6 benefits
