Within the group of healthy foods are nuts , and within this are some peculiar seeds with nutritional and therapeutic properties for the body called almonds.
In this interesting article, we will talk about almonds, their properties and nutritional benefits, as well as their contribution to the well-being of men.
What are almonds?
Almonds, as mentioned at the beginning, belong to the family of nuts , whose characteristic is that they do not contain juice, are wrapped in a hard shell and have a water content below 50%. Walnuts , hazelnuts, pistachios, cashews , chestnuts, among other seeds , belong to this family .
This dried fruit provides interesting vitamins, minerals, chemical compounds and healthy fats that are involved in many metabolic functions and strengthen the human body’s immune system.
To highlight: The edible part of the almond is the seed of the almond fruit , being sweet in flavor, characterized by its bright white color wrapped in a reddish brown cover.
What benefits do almonds have for health?
Due to the amount of nutritional components, the almond provides you with a number of therapeutic advantages that directly benefit the well-being of your body, which we mention below:
1. They strengthen the immune system
The characteristic that stands out from almonds is its high content of antioxidant compounds that give it a special property in the fight against free radicals.
Especially the nutrient with the highest natural antioxidant activity is vitamin E, providing 166% of the daily amounts required per 100 grams of edible seed.
Note: Minerals that strengthen immune activity include manganese, selenium, zinc, and iron . (1)
2. They control blood pressure, cholesterol and blood sugar
Thanks to its vitamin E content, the consumption of almonds prevents lipid peroxidation caused by free radicals , an action that takes place in all tissues that contain a high proportion of polyunsaturated fatty acids. This action prevents the formation of atheromas , accumulations of fat that cause arterial hypertension.
On the other hand, thanks to its dietary fiber content, almonds limit the absorption of cholesterol and sugars in the digestive process through the intestines, regulating their presence in the blood. Also the antioxidants of these seeds contribute to the reduction of total cholesterol and LDL. (two)
You should know: Nuts have a high content of vegetable fiber , an element that favors the transit of food through the intestines and prevents constipation.
3. They fight oxidative damage
Thanks to the presence of micronutrients and phenolic compounds with antioxidant capacity, the consumption of almonds prevents oxidative damage caused by the excessive presence of radicals in the body, molecules that cause premature aging of healthy cells.
Note: The consumption of 8 to 10 almond seeds helps you combat anxiety , irritability, favors a good rest and prevents loss of sleep.
4. They enhance cognitive performance
Almonds contain among their nutritional components alpha-linolenic acid , a type of omega 3, providing approximately 10.03 grams per 100 grams of almonds.
Omega 3 fatty acids have the ability to improve neurogenesis and synaptogenesis, favoring the normal development of neurological function in the brain and therefore cognitive functions.
To highlight: The results of scientific studies suggest that eating almonds is beneficial for cognitive function in adults. (3)
5. They strengthen bones and muscles
Another characteristic of these nuts is their content of minerals such as calcium and phosphorus that help develop and strengthen bones. A 100-gram handful of almonds provides 254 mg of calcium and 510 mg of phosphorus in the same proportion.
Almonds also provide B-complex micronutrients, such as thiamine and pyridoxine , as well as magnesium , which are directly involved in tissue manufacturing and are important for the proper assimilation of other nutrients for muscle growth.
Note: The presence of calcium and potassium in almonds help strengthen muscles.
6. They help to lose weight
Another of the properties and benefits of these nuts is that they contain a good source of energy due to their contribution of healthy fats . Healthy fats are converted in the body, into a means of immediate caloric consumption for the cells of the human body.
To highlight: Also its contribution of dietary fiber, favors the absorption of nutrients , regulating the passage of cholesterol and sugar through the small intestine, avoiding the accumulation of body fat, thus being a cardiovascular protector . (4)
7. They promote pregnancy
Among the benefits of almonds for pregnant women, is its high content of folic acid , a micronutrient that favors the health of both the mother and the fetus.
In this sense, the consumption of folic acid through almonds prevents the appearance of congenital malformations known as neural tube defects.
To highlight: Scientific studies have shown that the supply of iron through the consumption of almonds prevents diseases such as iron deficiency anemia. (5)
8. They increase physical energy
Another of the properties of almonds is that they contain an interesting amount of vegetable protein, a macronutrient for the regeneration and development of muscle mass. Added to this, they provide thiamine, which helps cells convert carbohydrates into energy.
A handful of 28 grams of almonds in the daily diet, provide approximately 1 gram of amino acids such as leucine, valine and isoleucine and almost 2 grams of glutamine that promote energy and vitality in the body.
You should know: Studies indicate that the consumption of almonds improves physical performance in trained athletes. (6)
9. They reduce inflammation
In the process of damage caused by free radicals, an inflammatory process occurs as a response from the immune system.
In this sense, the consumption of almonds and the benefits of vitamin E as an antioxidant, decreases the damaging effect of free radicals, preventing the appearance of inflammatory processes in the body’s cells. (7)
Note: The intake of vitamin E through the consumption of almonds helps to reduce the levels of cytokines , some inflammatory mediators in the body.
10. They promote skin health
We cannot ignore that another of the benefits of almonds is its positive effect on the health of the skin. Eating almonds provides your body with enough vitamin E, which is an antioxidant that helps prevent the aging of skin cells, preventing the appearance of wrinkles, as well as maintaining adequate nutrition.
You should know: A healthy way to prevent degenerative diseases is to consume a handful of raw almonds daily during your diet.
Nutritional properties of almonds
As we have seen, almonds promote the health and well-being of the human body, preventing the appearance of many diseases thanks to its content of chemical and nutritional compounds that we mention below:
1. Vitamins
Eating almonds gives you the following vitamins: thiamine, riboflavin, niacin, pyridoxine, folic acid, vitamin B12 and vitamin E.
To highlight: Vitamin E has the highest concentration , with a contribution of 20 milligrams for each 100-gram portion of almonds.
2. Minerals
Eating these seeds provides you with the following minerals: calcium, iron, iodine, magnesium, zinc, sodium, potassium, phosphorus and selenium, with a greater presence of calcium, magnesium and potassium.
3. Other compounds
Almonds also contain protein, omega 3 and 6 fatty acids, healthy carbohydrates, fiber, water and phenolic compounds with an important antioxidant function. (8)
How should almonds be consumed?
To consume these delicious and interesting seeds you have several options, from eating them raw throughout the day to including them in a variety of recipes such as salads, smoothies or desserts.
You can combine them with dairy products such as yogurt and sweets. So, you have no reason not to include them in any of your meals and benefit from their properties.
Important: It is recommended not to consume more than a handful of 8 to 10 seeds a day.
Key Findings
- Almonds are an important natural source of antioxidants, thanks to vitamin E and other minerals with this same property to fight free radicals.
- Almonds are rich in omega 3 fatty acids and fiber that help you lose weight.
- The consumption of almonds is ideal to include it in special diets.
- Eating almonds has no contraindications and they are very good for the heart, digestive system and cognitive functions.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.