Almonds - useful properties, composition and contraindications

Nuts are a healthy and tasty snack, which is why many include some aromatic kernels in their daily menu. Today we are going to talk about almonds. At home, in Asia, he was considered a magic fruit that bestows health. From our review, readers will learn how to use almonds correctly, what are their benefits and harms to the human body.

Composition

The homeland of almonds is Western Asia, from there it came to Europe, and then to America. According to the botanical classification, almonds are a stone fruit of the plum genus, but by taste and aroma we perceive its kernels as nuts.

Today, the largest almond tree plantations are located in the USA, Spain, Iran, Morocco, Italy, Syria. Russia imports almonds from these countries without having its own plantings: our climatic conditions do not contribute to the ripening of nuts.

The high price of the product is explained not only by transport costs and customs duties: the nutritional value and significance of almonds for the body are great. Before moving on to the impact on health, let's consider their composition and understand what the real benefits of almonds are for our body.

BJU, calorie content and GI

The concentration of proteins, fats and carbohydrates in almonds is traditional for nuts: more than half are fats, the rest is divided between carbohydrates and proteins.

Composition and nutritional value of almonds:

There is no reason to argue about the taste of almonds, even inveterate gourmets appreciate them. Almonds are added to chocolate, pastries, salads, drinks, eaten neat, roasted or fresh. But you don't need to get carried away with sweet almonds: high calorie content dictates its own rules, so nutritionists recommend taking no more than 7-10 nucleoli per day.

At the same time, there is no prohibition on taking almonds for weight loss; in moderate doses, it is useful for everyone who monitors their figure and weight. Restrictions apply only to obese patients, the diet for them is a doctor.

In terms of the glycemic index, unroasted and unsalted almond kernels contain 15 units. It is generally accepted that foods with an index of up to 40 units have a low GI. Therefore, almonds with their energy value, protein and fat content, are recommended as a component of breakfast or snack for patients with diabetes.

Vitamins and minerals

According to the characteristics and content of useful elements, almonds occupy the first places in the ranking of products that are significant for health. For example, a 100 g serving of dry products contains almost 80% of the daily intake of B2 (riboflavin).

The list of elements and vitamins:

• group B: thiamine (B1), pyridoxine (B6), pantothenic acid (B5), folic acid;
• vitamin A (beta-carotene);
• vitamin C (ascorbic acid);
• Omega 3 and Omega 6;
• vitamin E (tocopherol), etc.

The content of macronutrients in almonds deserves special attention. For clarity, we present a list of elements indicating the percentage of the daily allowance for a person in 100 g of dry almonds:

• phosphorus - 68%;
• potassium - 15%;
• magnesium - 66%;
• calcium - 26%;
• manganese - 98%;
• iron - 46%;
• zinc - 27%;
• copper - 110%.

In other words, fresh almonds in the daily menu will replace medications and vitamin complexes. Read on to learn more about how almonds affect our body.

The benefits of almonds for the body

The potential of almonds is eloquently indicated by the content of macronutrients: 100 g of dry product supplies the body with a daily dose of manganese or half the norm of iron. In the distant past, before the invention of the table of elements and the study of their effect on health, scientists tested the healing properties of almonds in practice. There are known works of Avicenna, in which he described the benefits of almonds in the treatment of liver and kidney diseases. In modern medicine, the effectiveness of this method is confirmed, recommending almonds as an adjuvant for the prevention and treatment of urolithiasis.

Essential fatty acids in almonds help cleanse the body and lower the level of "bad" cholesterol. Vitamins E, A, C are natural antioxidants, they work as natural barriers to neoplasms, prevent aging and contribute to the overall strengthening of the body.

Diseases for which it is desirable to consume almonds:

• cardiovascular disease;
• eczema, skin and hair diseases;
• diseases of the nervous system, depression, sleep disorders, headaches;
• diabetes;
• inflammatory processes;
• joint diseases.

In addition, almonds are indispensable for the nutrition of athletes:

• the balance of fats and carbohydrates in almonds quickly satisfies hunger without increasing blood sugar;
• copper has a positive effect on the work of the heart, reduces the risk of heart attack during increased stress;
• magnesium improves metabolism;
• zinc stimulates muscle growth.

Thus, nuts in your diet will contribute to overall strengthening of the body, increase brain activity, improve physical fitness, and reduce the risk of serious diseases.

Daily consumption rate

In an effort to get the most out of everything natural, many forget about the norms of food consumption. To create a balanced menu for every day, we recommend focusing on the calorie content of the product.

Almonds have a high nutritional value: about 600 kcal per 100 g. It is enough for a healthy adult to take up to 50 g (300 kcal), which corresponds to 10 nuts. Children and women should reduce the dose to 5-7 nuts per day.

Harm of almonds and contraindications for use

Like any other product, almonds have contraindications:

1. Protein can trigger a serious allergic reaction. If there are signs of a nut allergy, you should refrain from eating all foods with almonds (including almond oil, milk, crumbs, etc.).
2. Almonds are not recommended for obesity. The high calorie content of the product immediately puts it on the list of prohibited foods. But when the weight starts to drop, a few nuts a day will help you regain shape faster. Of course, subject to an active lifestyle and sports.
3. Spoiled or unripe foods should not be accepted. The risk is serious: cyanide in unripe kernels or mold and rancidity in old nuts will lead to intensive care.
4. Do not exceed the daily dose. An overdose will lead not only to excess weight, but also to tachycardia, headaches.

The effect of almonds on the human body

We talked about the beneficial properties of almonds, now let's dwell on the nuances. Let's talk about the value of this product for women's and men's health.

For women

Women appreciate almonds for their aroma and delicate taste: in home cooking, these nuts were a hit. And if you want to please your loved ones with a healthy and tasty dessert, make homemade almond cakes.

But the benefits of these nuts are not limited to cooking: almond oil has long held a special place in home cosmetology. It is an excellent tool for removing makeup, softening problem skin, and treating hair.

Nuts are useful for women in a special period: pregnant women are advised to include almonds in the diet due to the high content of iron, vitamin E, zinc, calcium.

For men

The above mentioned properties of almonds for improving shape and gaining muscle mass. But not only these factors make nuts an indispensable element in the diet of a modern man.

Almonds contain:

• arginine, which has a positive effect on potency;
• magnesium, which improves testosterone production;
• calcium, which prevents early ejaculation.

Thus, a few almond nucleoli in a man's daily diet will not only keep fit, but also prolong sexual youth.

Another property of almonds for men is also positively evaluated: it slows down the process of baldness and stimulates hair growth. For these purposes, folk medicine uses almond oil, masks made from chopped nuts and milk, etc.

Which almonds to choose: roasted, soaked or raw, and why?

Cooking methods are sometimes critical: properly processed foods preserve vitamins and provide health benefits. Adherents of a healthy diet limit the amount of fried foods, reduce the proportion of unhealthy fats.

This also applies to nuts: roasted almonds are tastier, but less healthy. Especially if it was fried in violation of technology. What is the best way to consume almonds to get benefits rather than harm?

Let's talk about the most popular methods of product processing:

• Roasted almonds more calories than raw. But this is not the only drawback of fried nuts: oil destroys more saturated fatty acids, and the nut loses its unique characteristics. Another argument against frying in oil concerns the processing method: unscrupulous manufacturers use poor quality oil. Therefore, there is a great risk of getting poisoning, and with constant use - chronic gastrointestinal diseases.

If you really want to treat yourself to goodies, buy a raw nut and process it at home. Having calcined without oil in a pan or in the microwave, you get a delicious product with the maximum vitamin content and without compromising your health and budget.

• Soaked almonds today it is fashionable to eat. Nuts processed in this way are believed to be better digested. Usually, almonds are soaked in a cup of clean water and left overnight at room temperature. It is not worth leaving the nuts in the liquid longer: the water-soluble vitamin B is washed out.

• Raw almonds retains the entire set of macronutrients, including Omega-3. Most nutritional experts advocate the use of fresh nuts, but note the need for pretreatment of the product. Raw nuts may contain bacteria on the surface. And although manufacturers subject their products to pasteurization, no one is immune from the risk of infection. Therefore, lightly drying raw almonds in the oven, in a pan, or in the microwave is a necessary measure of protection.

Conclusion

Each person has their own product rating. Sometimes we have to choose between health and taste, preferring healthy foods. Almonds are a unique nut that is both healthy and tasty. For men, almonds prolong sexual activity, for women it preserves youth and beauty, helps athletes quickly find the desired shape, strengthens the body for children. Several kernels of this nut in the morning will give you a good mood and a charge of vivacity. Start your day positive and be healthy!

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