By: Željko Policki |
The healthiest foods in the world: almond |
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Although the pervasive view is that almond belongs to a genus of nuts, almonds (Latin Prunus amygdalus) is actually a member of a genus of stone fruits.
In that sense, almond is a close relative of plums, cherries, apricots and peaches.
Almonds have always been highly valued for their great health benefits and its cultivation spread throughout the Mediterranean world.
In the 18th century Spanish missionaries brought it to California, which has since become one of the largest producers of almonds in the world.
There are two types of almonds: sweet almond (Prunus dulcis amygdalis) – the almond we consume every day - and bitter almond (Prunus amygdalis amara).
Bitter almond is slightly wider and shorter than the sweet, but it is bitter and therefore not edible. However bitter almond is an excellent source of vitamin B17.
Here we will talk about sweet almonds and their numerous nutritional and health benefits.
Almonds – a treasure-trove of vitamins and minerals
Almonds are a useful and healthy food, which contains a large portion of the recommended daily allowance of vitamins, minerals, fiber and amino acids.
A hundred grams of almonds contain 22 grams carbohydrate, of which 12 grams of dietary fibers, which is 49% of the recommended daily allowance.
Dietary fibers are missing in the diet of most people accustomed to classical Western diet.
They are particularly important for regular digestion as they serve as food for good bacteria - probiotics - in our digestive system.
In 100 grams of almonds you will get 21 grams of protein, which is 42% of the recommended daily allowance for an adult.
Almonds are rich in healthy fats and 100 grams of almonds contains 49 grams of fat, of which 31 grams of monounsaturated fatty acids and 12 grams of polyunsaturated fatty acids.
Almonds are a great source of minerals and vitamins. In 100 grams of almonds you will get:
- 140% of the recommended daily allowance of manganese
- 75% magnesium
- 60% copper
- 50% phosphorus
- 130% of vitamin E
- 51% of riboflavin (B2)
Heart attack prevention
Almonds are rich in monounsaturated fatty acids. It is a type of acid found in olive oil, and it is important in the prevention of heart attack.
Several studies found that a daily consumption of almonds leads to a reduction in the risk of heart attack by between 30 and 45%.
According to these studies, if you remove unhealthy, saturated fat from meat and milk from your diet and replace them with appropriate amounts of beneficial fats from almonds, the risk of heart attack will be reduced by 45%
This may not be credited only to monounsaturated fatty acids, but to the combination with vitamin E and minerals found in almonds.
Also, it has been proven that the mentioned combination of fatty acids, vitamins and minerals in almonds helps reduce bad LDL fat for 8-12%.
Blood sugar control
Several studies have been performed in order to determine the effect of almonds on blood sugar levels.
As is known, a diet based on foods with a high glycemic index, such as white flour and sugar, significantly raises the blood sugar level.
Continuous consumption of that type of food is one of the causes of diabetes and obesity.
Studies have shown that eating 60 to 90 grams of almonds a day along with a high glycemic index food reduces the glycemic index of the meal and the blood sugar levels.
In other words, almond prevents a sudden increase in blood sugar and the negative effects on your body that it brings.
If almonds give you digestive problems, try the trick with soaking almonds in water overnight. This way you will activate enzymes in almonds so they will become easier to digest.
Antioxidants in almonds
Today's unhealthy lifestyle creates free radicals in the body.
They have been recently identified as the cause of many diseases, including those most severe, the malignant ones. To reduce the amount of free radicals and the damage they inflict, you need antioxidants.
Vitamin E is one of the antioxidants that will help you, and almonds contain large amounts of this vitamin.
A hundred grams of almonds ensure as much as 131% of the recommended daily allowance of vitamin E.
Almond skin contains 20 flavonoids, which act synergistically with vitamin E and double the total antioxidant activity of almonds.
This is another reason why it should be used instead of individual food supplements.
Curative effect of almonds:
- protecting against stroke and heart attack
- alkalizing body
- regulating blood sugar
- helping with heartburn
- enhancing the functions of nervous system
- reducing the levels of bad cholesterol
- improving brain function
- protecting against free radicals
- promoting weight loss
- preventing the formation of gallstones
- excellent source of protein, healthy fats, vitamins and minerals
Recipes
Almond milk
Almond milk is an excellent and healthy drink, especially if you have a problem with lactose in cow's milk.
Ingredients:
- 1 cup of almonds
- 4-5 glasses of water
- a bit of honey or agave syrup, according to your preferences
Preparation:
Leave the almonds soaked in water overnight. In the morning, strain the mixture and put the almonds in a blender.
Add water and blend repeatedly until almonds are fully crushed. Strain the mixture through cheesecloth and sweeten to taste.
Almond milk is done!
Almond butter
Almond butter is easy to make, but you will need some patience.
Put 1-2 cups of almonds in a blender. You can add a tablespoon or two of olive oil and a pinch of salt.
The whole process will take 10 to 12 minutes, so you will have to turn the blender on and off several times.
Grind the almonds until they reach the consistency of butter.
Where to purchase almonds and how to store them
Today it is not a problem to find almonds, because they can be found in almost every food store as well as in natural food stores.
In general, you will find almonds without the shell. If almonds were appropriately stored, it should not be a problem.
When buying almond make sure they do not bend under the pressure of your fingers and that they have a sweet fragrance.
Bitter and pungent odor is a sign that the almonds are no longer good.
Store almonds in airtight containers in a dark and cool place
You can keep them in the fridge, and if you put them in the freezer they may last for up to a year.
Almonds can be purchased peeled or with the skin. The skin contains flavonoids and therefore it is very healthy, so do not avoid almond skin unless it causes you problems.
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