Almonds, Healthy Nuts
Among nuts, almonds are a popular food. Almonds are healthy because they contain various nutrients such as protein, unsaturated fatty acids, vitamin E, calcium, magnesium, and iron. In this article, we will learn about their characteristics and their effects on health.
the characteristics of almonds
Almonds are deciduous broad-leaved trees in the rose family and are native to Southeast Asia and the Middle East. Almonds are not seeds, but seeds in the ovary of a fruit. There are two types of almonds with and without shells, which are rich in antioxidants that are effective against aging, and those without shells taste softer and sweeter. You can eat them as they are, or they can be processed into milk, butter, oil, powder, and more.
the health benefits of almonds
Almonds have the following health effects.
- antioxidant action
Almonds have strong antioxidants, like vitamin E. Vitamin E protects cells from free oxygen and helps prevent cardiovascular diseases, cancer, and aging. Since vitamin E is abundant in almonds' shells, it is recommended to consume it in its shells as much as possible. 100 g of almonds contains more than 200 percent of the recommended intake of vitamin E.
- blood sugar control
Almonds are rich in protein and fiber, and low in carbohydrates. Because of these characteristics, almonds are effective in keeping blood sugar stable and lowering the risk of diabetes. Almonds slow down blood sugar rise, improve insulin resistance, and protect pancreatic function. 100 g of almonds contains 21 g of carbohydrates, 21 g of protein, and 12 g of fiber
- blood pressure control
Almonds are rich in magnesium and potassium. Magnesium and potassium play a role in lowering blood pressure, controlling the heart rate, and relaxing blood vessels. A deficiency of magnesium and potassium can cause high blood pressure and cardiovascular disease. Almonds have a good supply of these minerals and help control blood pressure. 100 g of almonds has 270 mg of magnesium and 733 mg of potassium3.
- cholesterol improvement
Almonds are high in unsaturated fatty acids and no cholesterol. Unsaturated fatty acids have the effect of lowering bad cholesterol (LDL) and increasing good cholesterol (HDL). Improving cholesterol levels can reduce the risk of cardiovascular disease. Almonds also contain an antioxidant called flavonoids. They prevent the oxidation of LDL cholesterol and strengthen blood vessels. 100 g of almonds has 40 g of unsaturated fatty acids and 0 mg of cholesterol
- weight loss
Almonds make you feel full, suppress your appetite, and increase your energy consumption because they are rich in protein and fiber. Almonds can be a useful snack when you are on a diet. They also promote the oxidation of body fat and have the effect of reducing abdominal fat. 100 g of almonds contains 579 kcal of calories
- bone health
Almonds are rich in calcium and phosphorus. Calcium and phosphorus are components of bones and teeth, and are necessary for maintaining bone density and strength. The lack of calcium and phosphorus can cause bone diseases such as osteoporosis. Almonds provide enough of these minerals to help protect bone health. 100 grams of almonds contain 264 milligrams of calcium and 484 milligrams of phosphorus
How to Eat Almonds and Precautions
Almonds can be eaten as they are or processed into milk, butter, oil, powder, and more. Almonds can be eaten in combination with cereal, salads, yogurt, baking, and more. Almonds go well with a variety of foods.
The recommended intake of almonds is about 23 pills a day. Almonds are high in calories, so excessive intake can cause weight gain. Also, almonds can cause allergic reactions, so be careful if you are allergic.
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