Almonds - nutritious component of the diet with health-promoting properties

Almonds - what is it?

Almonds are seeds of almond fruit, a perennial plant native to Asia. There are two types of almonds:

Sweet almonds, which are edible in the raw state and are much more often grown, as well as widely used.
Bitter almonds, which contain amygdalin, a substance potentially harmful to human health, but are used for the production of almond oil, from which are produced, among others, cosmetics.

It is worth nothing that in botanical terms, almonds are not nuts, but only drupes. They consist of an outer husk and hard shells, and inside them, can be found valuable seeds.

Almonds - nutritional values. Are almonds healthy?

Almonds are distinguished by a unique composition against the background of other nuts and seeds. They contain about 50% fat, 25% protein, 21% carbohydrates and 4% water. They are a valuable source of mainly mono-and polyunsaturated fatty acids.

In almonds, can be also found a large amount of dietary fiber - in 100 g of the product it is more than 12 g of the ingredient.

In addition, almond seeds are distinguished by the content of many valuable minerals, such as potassium, phosphorus, calcium or magnesium, as well as vitamins, primarily vitamin E and B vitamins.

They are included in high-energy products, in 100 g of snacks there are over 500 kcal, but almonds are simultaneously filling and nutritious, so it is worth including them in the daily diet. In addition, almond seeds are distinguished by a low glycemic index.

One handful of almonds consumed every day can provide the body with valuable nutrients and cover a significant part of the need for many vitamins and minerals, so it is worth including this ingredient in the daily menu.

Almonds - properties. Why is it worth eating almonds?

Regular consumption of almonds can have a beneficial effect on the work of the cardiovascular system. Seeds can reinforce blood vessels and have a positive effect on blood pressure, contributing to its reduction. In addition, they can affect the reduction of total cholesterol in the blood serum and its LDL fraction.

Almonds may also have anti-inflammatory and antioxidant properties. Therefore, the seeds of the plant can neutralize free radicals and reduce oxidative stress, and at the same time can contribute to the delay of aging processes.

As if that were not enough, due to the low glycemic index, the product can reduce the level of insulin resistance and favorably affect the regulation of blood sugar levels. Almonds can also have a positive effect on the nervous system, support memory and concentration. In addition, thanks to the content of amino acids, among others, L-phenylalanine, which can allow the production of neurotransmitters such as dopamine and serotonin, almonds can impact the mood improvement.

Fiber present in almond seeds can support intestinal peristalsis and increase the feeling of satiety, thanks to which, despite high energy, almonds can also be used by people on reduction diets. In turn, minerals and vitamins contained in almonds can increase the body's immunity and improve the work of the immune system.

Seeds can also neutralize stomach acid and reduce unpleasant symptoms, among others, heartburn. In addition, they can help cleanse the body of toxins and support muscle regeneration.

Thanks to the content of vitamin E and polyphenols, almonds can have a beneficial effect on the condition of the skin. They can improve the appearance of the skin, as well as its color, smooth and moisturize. In addition, almond seeds can protect the skin from harmful UV radiation.

Application of almonds

Almonds can be eaten in the form of a snack, raw. They can be especially helpful during intensive work or study, because they can support brain work and have a positive effect on memory and concentration.

In addition, almonds can be used in the kitchen when preparing many different dishes and desserts. They are perfects as an ingredient in cakes and pastries, as well as an addition to salads or soups. Almonds can also be added to morning muesli or oatmeal.

Almond seeds can also be used to create almond flour, which can be a great alternative for people on a gluten-free diet, as well as almond milk, which can be a good option for people with lactose intolerance.

In addition, almond seeds can be used in cosmetics. Sweet almond oil is becoming more and more popular due to its nutritional and moisturizing properties. Almonds, thanks to the richness of antioxidants, are often also used in anti-wrinkle creams and body lotions. Seeds can also support hair care - grease them, prevent their excessive oily and frizzing and smooth their structure.

Almonds, due to the content of valuable nutrients and a wealth of healthy fatty acids, should be consumed by every person who cares about a healthy lifestyle.

Almonds are especially recommended for diabetics because they are distinguished by a low glycemic index, and the ingredients contained in them may contribute to the regulation of blood sugar levels.

Almonds can also be a noteworthy component of the anti-inflammatory diet, because due to their anti-inflammatory properties, they can protect against the formation of inflammation in the body.

Almond seeds are also considered a natural aphrodisiac, and thanks to the presence of the amino acid, such as arginine, they can facilitate blood flow and increase libido in men. They can also be used for potency problems or as a support in infertility.

Almonds - side effects. Could they harm?

Dangerous for human health can be eaten bitter almonds that contain amygdalin. In the food industry, it is used only a sweet variety of almonds, the consumption of which does not pose a threat to humans.

Almonds can be dangerous for people who are allergic to them. Almond seed allergy may be caused by compounds such as albumin and conglutin gamma. They can contribute to the appearance of rashes on the skin, swelling in the mouth, as well as nausea and abdominal pain.

Bibiography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.

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