Almonds are an oilseed rich in fiber, proteins and healthy fats, nutrients that promote the control of blood sugar levels, helping to prevent diabetes.
Because it is rich in antioxidants, such as tannins, flavonoids and vitamin E, almonds have antioxidant properties that fight excess free radicals in the body, helping to prevent diseases such as heart attack, stroke and cancer. See other antioxidant-rich foods.
Almonds are usually found in supermarkets and natural food stores, and can be eaten raw, as a dessert or as snacks in the morning and afternoon. In addition, almonds can also be used in preparations such as vegetable milk, almond butter and almond flour.
The main health benefits with almond consumption are:
1. Treat and prevent osteoporosis
Almonds are rich in phosphorus and calcium, minerals that strengthen and maintain bone health, helping to treat and prevent osteoporosis.
In addition, almonds are also rich in magnesium, an important mineral for the formation and maintenance of bone health, preventing problems such as fractures, osteopenia and osteoporosis.
2. Prevent cancer
Almonds are rich in flavonoids, vitamin E and tannins, compounds that have antioxidant properties, fighting excess free radicals, one of those responsible for causing damage to healthy cells, and preventing some types of cancer.
3. Helping to gain muscle mass
As an oilseed rich in proteins, almonds are a great option, especially for those who follow a vegetarian eating style, to help gain muscle mass. See a list of other high-protein foods.
4. Lower “bad” cholesterol, LDL
Almonds have good amounts of omega 3,6 and 9, healthy fats with anti-inflammatory action, which promote the reduction of “bad” cholesterol levels, LDL, in the blood, helping to prevent cardiovascular diseases such as heart attack, angina and spill.
In addition, almonds are also rich in antioxidants that prevent the oxidation of fat cells, helping to balance cholesterol and triglyceride levels in the blood.
5. Avoid neurological diseases
Because it is rich in vitamin E and flavonoids, the almond has antioxidant and anti-inflammatory action, protecting the cells of the central nervous system against inflammation and free radicals, preventing neurological diseases such as Alzheimer’s and dementia.
6. Helping with diabetes control and prevention
Almonds are rich in fiber, which helps to slow down the absorption of sugar and balance blood glucose levels, promoting diabetes control.
As it is rich in antioxidant compounds, such as flavonoids and tannins, almonds also maintain the health of the cells of the pancreas, responsible for the production of the hormone insulin, preventing insulin resistance and diabetes.
7. Fighting constipation
Because it is rich in fiber, almonds are an oleaginous plant that helps in the formation of fecal cake, combating constipation.
In addition, almonds are also rich in magnesium, an important mineral to stimulate natural bowel movements, facilitating the elimination of feces.
8. Lower high blood pressure
Almonds are rich in magnesium, a mineral that promotes the relaxation of blood vessels, facilitating blood circulation and reducing high blood pressure.
As it is rich in potassium, almonds facilitate the elimination of excess sodium from the body in the urine, helping to balance high blood pressure.
9. Assist in weight loss
Almonds are a low glycemic index food, as they have great amounts of protein and fiber, nutrients that prolong satiety and reduce hunger throughout the day, promoting weight loss. Look at other low glycemic index foods to lose weight.
10. Avoid cramps
As it is rich in potassium and calcium, almonds maintain health and promote muscle relaxation, helping to prevent and fight cramps, especially in those who exercise.
nutrition information table
The table below contains the nutritional information of 100 g, which corresponds to 10 units, of almond with skin:
|
Components |
Quantity in 100g (10 units) of natural almond with skin |
|---|---|
|
Energy |
643 calories |
|
fats |
56 g |
|
Carbohydrates |
7.2 g |
|
proteins |
21.6 g |
|
Fibers |
12 g |
|
Vitamin E |
24mg |
|
Calcium |
270 mg |
|
Potassium |
860 mg |
|
Magnesium |
260 mg |
|
Phosphor |
410 |
|
Iron |
4mg |
|
Zinc |
3.1 mg |
To achieve the goals with almond consumption, it is also essential to maintain a balanced diet, as well as it is advisable to practice physical activities regularly.
how to consume
Almonds can be consumed in their natural state, being advised to prioritize the skinned version, as it contains more antioxidants. This oil can be consumed straight or can be added to yogurt, salad, rice or fruit salad.
In addition, almonds can also be used to prepare vegetable milk, almond butter and almond flour, serving as a base for recipes for people who follow a vegetarian eating style, or for those who have lactose intolerance or allergy to milk protein. See how to prepare almond milk.
Tasty Almond Recipes
The almonds can be used whole, in chips or chopped in tasty and healthy recipes, such as salads, butter or cakes:
1. Almond butter
Ingredients:
- 400 g raw almonds in shell;
- ½ coffee spoon of salt.
Method of preparation:
Place the almonds and salt in a food processor and beat at maximum speed until it turns into a flour. Clean the sides of the processor with a spatula and beat for another 40 seconds. Continue this process until you get a creamy, homogeneous paste. Transfer to a pot with a lid and store in the refrigerator for up to 5 days.
2. Salad with almonds
Ingredients:
- 2 tablespoons of shelled almonds;
- 5 lettuce leaves;
- ½ branch of arugula;
- 1 tomato;
- Black pepper to taste
- 2 tablespoons of cheese (ricotta, Minas type or buffalo mozzarella);
Method of preparation:
Thoroughly wash the lettuce, arugula and tomato. Cut the leaves to taste and place in a salad bowl. Chop the tomato into cubes and place together with the leaves. Chop the almonds and cheese and add to the other ingredients. Add the pepper, gently mix the ingredients and serve.
3. Cake with almond and lemon flour
Ingredients:
- 4 eggs;
- 200 ml of natural lemon juice;
- ¼ cup of coconut oil;
- ½ cup brown sugar;
- 1 cup of almond flour;
- ½ teaspoon of ground cinnamon;
- ½ teaspoon of nutmeg;
- 1 level teaspoon of powdered yeast.
Method of preparation:
Heat the oven to 180 ºC. Beat the eggs, coconut oil, lemon, cinnamon and nutmeg in a blender. Transfer the dough to a bowl, add the sugar and stir with a spoon or spatula. Add the yeast and gently fold in the dough. Place the dough on a greased baking tray or silicone tray and bake for 40 minutes or until the cake is golden brown. Wait for it to warm and serve.
