Almond is the fruit of the almond tree. A small plant that grows under the tough conditions of arid territories. It belongs to the Rosaceae family, just like apples, pears and raspberries, which are part of the same family. A major chunk of the almonds is American; they come from exactly California. At the second, Spanish join the list of almond producing countries, while the production is significant in comparison with the American giant.
A very famous nut similar to almond is being exported throughout the world that even ranks as the second most consumed nut ahead of the popular peanuts. The reasons for its recognition are certainly the sweetness of its flavor, which is loved by everybody. Watch out, because her surprises can vary from something sweet to something really bitter when it affects your taste buds.
The sweet flavor of almonds varies from its bitterness due to its amygdalin content. We enjoy their flavors by using them in many culinary preparations.
Consumed as starting ingredients, baked, spread in pastries, unprocessed, grilled and in juice, almonds have it all. Its nutritional profile is typical of a nut: almonds are a good source of unsaturated fats and vitamin E.
They have the similar function, just like other micronutrients, they can provide calcium, magnesium, selenium, copper, zinc, and vitamin B9 too. Protein and fiber values are also high.
In summary, it has several advantages, for instance, the ability to provide micronutrients and to fight oxidative stress, as well as appetite-suppressant effect.
Nevertheless, they also often have their unwarranted reputations such as for constipation, weight loss, and weight gain.
Latin name: Prunus dulcis (Mill.) DAWebb.
Botanical family: Rosaceae.
Part used: almond.
Benefits of Almond
1. Micronutrients are they detected.
Thus, in comparison to fruits and vegetables, as well as other oilseeds, the main specificity of Almonds is that they are one of the most complete everyday food at the micronutrient level.
In the same way, they contribute to the Recommended Dietary Allowance (RDA) of some nutrients that are necessary for the health of the body.
3. 15 g of the unsaturated fats contribute to the decline of cholesterol and triglyceride in the blood levels.
14% of the RDA is allocated to proteins that are important because they keep muscle growth or development and also give support to the immune function.
13% of the RDA is for fiber, which regulates transit, preventing colon cancer, and reduces blood levels of cholesterol and triglycerides.
antioxidants (56% of RDA for vitamin E, 28% of RDA for manganese, 10% of RDA for selenium and zinc, and 10% of RDA for phytosteorols), which diminish oxidative stress. In the former case, it enhances production of harmful substances which induce damage to the cells, resulting in cardiovascular, neurodegenerative or cancer diseases.
other nutrients: 28% of the RDA for copper, 22% of the RDA for magnesium, 22% of the RDA for phosphorus, 18% of the RDA for vitamin B9, 12% of the RDA for potassium, and 10% of the RDA for calcium.
Advice from the dietician-nutritionist:
Consume an ounce of almond in a day (which is about 30g). They can be eaten freely throughout the day, but it is recommended to use them for breakfast and before bed.
Integrate almonds into the following preparations to make them easier to take: e. g. , muesli, lies, are combined with other dried fruits, dairy products, yogurt, or dessert based dishes.
Almonds should be consumed as part of a varied and balanced diet in order to get the micronutrients in the right proportions.
Please be careful about eating almonds in moderation, as they are a high-calorie diet. It is indeed interesting to study their nutritional value, but usually, only one handful is really enough to feel their benefits.
2. Against oxidative stress
Almonds have components of antioxidant nutrients such (Alpha-tocopherol, phytosterols, selenium, zinc, and manganese) which help against oxidative stress.
In the former case, there is an unbalance between the accumulation of the endogenous products of oxidizing molecules and dietary intake of antioxidants.
It is a factor that contributes to the emergence of some cardiovascular diseases (which are particularly dangerous for diabetics and hypertensive patients) and some neurodegenerative diseases, but also some cancers.
In this regard, almonds actually fight the coming of these diseases with a combination of alpha-tocopherol (vitamin E), manganese, selenium, zinc and phytosterols.
Vitamin E fights against oxidative stress via different mechanisms: scavenging of superoxide (highly reactive and potential toxin), augmentation of antioxidant enzymes and prohibition of lipid oxidation. Phytosterols, on the other hand, have been shown by several studies to have a positive impact on their antioxidant properties.
The enzyme superoxide dismutase, which is important in neutralizing superoxide anion (very harmful free radical), has manganese and zinc as its part.
Superoxide dismutase has been a theme of many serious studies that search for a way to decrease the ageing of cells. Moreover, the selenium and vitamin E in Almonds are responsible for forming glutathione peroxidase, the main cellular antioxidant enzyme. It is an extra-cellular fluid which limits the initiated oxidation of membrane lipids.
Secondly, glutathione peroxidase deters protein oxidation in the cytosol as well as DNA oxidation in mitochondria.
Advice from the dietician-nutritionist:
A handful of almonds per day is about 30 g. They can be eaten alone all day long but it is better to use them for breakfast and as snack.
It is essential to include almonds in a balanced diet along with enough variety of foods while including enough amounts of antioxidants to achieve all the benefits against oxidative stress. In this way, a diet like this safeguards against cancer, cardiovascular diseases, and neurodegenerative diseases.
Integrate almonds into the following preparations to make them easier to take: muesli, dishes, blended with other dried fruits, dairy products, yogurt, and dessert. They can also be taken in by consuming Brazil nuts , cashews , and even peanuts, a handful per day.
Patients with the type II diabetes and hypertension would greatly benefit from the Almond consumption as it is considered a good source of oilseeds. In fact, oilseeds have been linked to the decrease in cardiovascular disease risk in these populations. It is therefore advisable to eat them regularly in a quantity of one handful per day.
3. In prevention of cardiovascular diseases
Almonds has the potential to prevent the chance of cardiac arrest, as well.
Very few saturated fatty acids: some saturated fatty acids consumed in excessive amount (myristic acid, lauric acid, and palmitic acid in particular) are atherogenic (acheromatous plaques), thombogenic (partially or completely blocked arteries), and hypercholesterolemic (increase the blood cholesterol levels). People should refrain from eating more than necessary of saturated fatty acids (red meat, butter, certain vegetal oil, industrial products). With this in mind, almonds are free of them and this is the main advantage of them.
Polyunsaturated fatty acids: substituting saturated fat with unsaturated fat in our diet has the ability to keep normal cholesterol levels (blood cholesterol level) and even lower the cholesterol level of blood. The almonds can substitute the snacks that are rich in saturated fatty acids like pastries and candies because of their unique polyunsaturated fatty acid content.
Linoleic acid: these omega-6s have almost the same quantity as in almonds. The latter ones are also characterized with decreased blood levels of total cholesterol; they are thus hypercholesterolemic action. Some studies also show that they normally lower the levels of “bad” LDL cholesterol which is a lipoprotein that is meant to transport lipids from the liver to the cells that need them. In excess cholesterol will not be removed from the bloodstream, but kept there where it runs the risk of undergoing oxidizing and being deposited on the blood vessel walls. These lead to the construction of atherosclerotic plaques and thrombosis and in the end are responsible, in particular for cardiovascular diseases. Nevertheless, be cautious of too much omega-6, as it may have the opposite effect (inflammatory, increased lipid levels, etc. ).
Insoluble fibers: this is because they have a role of reducing the levels of cholesterol by acting as a laxative. As a result, they hurry up the intestinal transit with a rise in the number of nutrients and cholesterol absorbed. This leads to the blocking of the cholesterol arriving in the blood and the lowering of the glycemic index (GI) of the meal. We don’t have craving for food, which is the cause of manufacturing cholesterol endogenously.
Antioxidants: in fact, we observed at the beginning that antioxidants protect against the risk of developing cardiovascular diseases. The zinc, manganese and copper in Almonds are the important elements in the formation of superoxide dismutase which has been the subject of serious studies in limiting premature aging of cells. It would thus stop getting diseases caused by age, like cardiovascular disease. On top of the selenium and vitamin E, both almonds are sources of glutathione peroxidase (the main cellular antioxidant enzyme). It prevents the oxidation of lipids, which is the first step in the oxidation that causes the development of cardiovascular diseases.
Advice from the dietician-nutritionist:
An important component of a balanced and diversified diet, which includes antioxidants, fiber as well as polyunsaturated fatty acids (omega-6 and omega-3), and is low in saturated fatty acids should be consumption of almonds to take advantage of their benefits on blood cholesterol levels in the most appropriate manner. A healthy lifestyle is also optimal for preventing the onset of cardiovascular diseases: proper, regular, and meaningful physical activity, good sleep, staying away from stress sources, etc.
Take a handful of almonds per day, which is equal to about 30 g. You can eat them alone throughout the day, but it is better to use them for breakfast and as a snack.
Integrate almonds into the following preparations to make them easier to take: various müsli with fruits, created from you, dairy products, yogurt and dessert. Both of the options include eating Brazil Nuts , Cashews , or Peanuts in a total handful amount.
The people who have type II diabetes and hypertension should prefer to consume oilseeds such as Almonds. However, studies have pointed out cardiovascular disease risk reduction in the populations who consume these oilseeds. Also, it is much better to eat them at a rate of about just a handful each day.
4. High in protein content
Almonds are foods with interesting protein contents . They thus contribute to the daily intake of these nutrients, which are essential to the health of the body. Proteins are essential macronutrients for the maintenance and development of muscle mass.
In addition, they maintain the integrity of the immune system while optimizing the body’s chemical reactions. A handful of almonds (around 30 g) provides 7.78 g of protein, which is interesting with a view to reaching the recommended daily intake (RDA), estimated at a minimum of 50 g of protein per day.
However, it is important to mention that Almonds have 2 amino acids that limit protein synthesis: methionine and lysine.
A limiting amino acid is an amino acid (a structural unit of a protein) that is absent or present in insufficient quantity in a food to meet the daily requirement for this amino acid.
As a result, almonds alone cannot meet the daily needs for these 2 amino acids. They must therefore be accompanied by foods rich in lysine and methionine to contribute to the RDA of protein.
Advice from the dietician-nutritionist:
- Consume a handful of almonds per day, which corresponds to approximately 30 g. They can be eaten alone throughout the day, but it is recommended to use them for breakfast and as a snack.
- Do not consider almonds as the only source of protein. Their consumption must be accompanied by foods rich in animal proteins, preferably those that provide the missing amino acids: meat, fish, eggs, and dairy products.
- For vegetarians and vegans, almond consumption should be accompanied by foods that are sources of methionine (cereals, soybeans, and eggs) and lysine (legumes, including soya, corn, sauerkraut, and miso).
- Almonds can be an interesting snack for the elderly and for people suffering from malnutrition. Indeed, their protein content can help limit muscle wasting and protect the integrity of the immune system. However, these must be consumed with foods that are sources of methionine and lysine to ensure protein synthesis.
- Integrate almonds into the following preparations to make them easier to take: muesli, dishes, mixed with other dried fruits, dairy products, yogurt, and dessert.
- Consume almonds as a post-exercise snack for athletes who cannot consume a real meal after the activity. This provides proteins that are necessary for the restocking of muscle glycogen post-exercise as well as for the proper healing of microlesions induced by the activity.
- For athletes looking to gain muscle mass, it is recommended to increase their protein intake (in addition to calories) to a minimum of 1.5 g of protein per kilogram of body weight (75 g of protein per day for a person of 50 kg). To do this, it is essential to optimize intake of animal proteins (meat, fish, eggs, dairy products) and/or plant proteins (legumes, nuts such as almonds).
5. To curb hunger
Almonds help curb hunger between two meals thanks to their protein and fiber content . In fact, a handful of almonds (around 30 g) provides 7.78 g of protein and 3.76 g of fiber.
These two nutrients are known to promote satiety, which corresponds to the absence of hunger between two meals. Ingestion of protein triggers the synthesis of glucose in the intestine.
The latter is released into the circulation and is detected by the nervous system, which sends an appetite suppressant signal to the brain. Regarding fiber, it slows gastric emptying and the speed of absorption of nutrients, which contributes to satiety.
At the same time, eating almonds as a snack can be beneficial for your health because, in addition to promoting satiety, they contain interesting levels of micronutrients: vitamin E, copper, magnesium, manganese, phosphorus, potassium and zinc.
Advice from the dietician-nutritionist:
- Consume almonds as a replacement for snacks of poor nutritional quality, such as pastries, candies, or pastries. These provide many calories but do not promote the feeling of satiety. Their volume leads to satiation once finished, but hunger is quickly felt in the hours following their ingestion.
- Consume a handful of almonds per day, which corresponds to approximately 30 g. They can be eaten alone throughout the day, but it is advisable to eat them for breakfast and as a snack to curb hunger.
- Promote the consumption of foods rich in protein (meat, fish, eggs, dairy products, legumes) and fiber (fruits, vegetables, legumes, whole grain products) during main meals to promote satiety, reduce the glycemic index of meals and limit cravings.
- Integrate almonds into the following preparations to make them easier to take: muesli, dishes, mixed with other dried fruits, dairy products, yogurt, and dessert.
6. To improve sleep
Almonds produced some interesting results in a study among students suffering from insomnia in Iran . Indeed, the objective of this study was to analyze the impact of sweet almonds (generally consumed almonds present in commerce) on the quality of sleep of medical science students living in dormitories in Iran. For this, 10 Almonds were distributed to more than 400 students over 14 days.
Post-study questionnaires showed that 306 students suffered from insomnia (compared to 343 before intervention), while 136 students had normal sleep (compared to 99 before intervention). The study therefore concludes that Sweet Almond had a positive impact on the quality of sleep of students living in dormitories.
However, the study does not state whether the impact was significant, despite the number of students relieved. Other studies must be carried out to understand whether the improvement in sleep induced is due to a real effect of sweet almonds or to a placebo effect. It is therefore not possible to conclude at this time that almonds are a miracle food against insomnia.
Advice from the dietician-nutritionist:
- Favor the consumption of plant infusions that have already proven their worth in serious studies against sleep disorders: Linden, Lemon Balm, Scented Verbena, Scented Woodruff, Lavender, and Marjoram.
- Be careful about eating too many meals during dinner. Generally speaking, it is recommended to eat your last meal at least 2 to 3 hours before sleeping.
- Avoid the consumption of stimulants such as tea, exciting drinks, and tobacco, which can disrupt the production of melatonin (“sleep hormone”).
- Reduce exposure to noise pollution if sleep is “light” and if you wake up at the slightest noise. It may be wise to opt for earplugs in this case (except in cases of hearing problems and tinnitus).
- Avoid light sources before going to sleep, and avoid stimulating activities.
- The study seems to announce benefits for sleep from 10 almonds per day. Generally speaking, consume a handful of almonds per day (around 30 g). They can be eaten alone throughout the day, but it is recommended to use them for breakfast and as a snack.
- Integrate almonds into the following preparations to make them easier to take: muesli, dishes, mixed with other dried fruits, dairy products, yogurt, and dessert.