10 benefits and properties of Almonds

What is the almond? The almond is the fruit of the sweet almond tree, that is, the edible seed of the fruit of this tree, known scientifically as Prunus dulcis. It is an extremely bright white fruit, which is wrapped in a brown shell.

This fruit tends to be eaten as a nut, either fried and salted or raw, but we must not forget something fundamental: if we eat it fried its qualities would not be the same, as it would have a high fat content. Moreover, we will tend to turn a food that is generally nutritious and healthy into one that is less suitable from a nutritional point of view.

So, at first glance, we can tell you that the best thing is to always eat raw or roasted almonds, but never fried.

They bring us incredible health benefits, especially when we consume them regularly and in small handfuls (so that their high caloric content does not obviously become a problem for our weight).

We can enjoy them alone, by the handful, or prepare delicious and nutritious recipes. In fact, they become the indispensable ingredient for a wide variety of desserts. Although with them we can also make the popular almond milk, a delicious and above all nutritious drink ideal for those people who suffer from celiac disease, lactose intolerance or even those who do not consume products of animal origin.

Not in vain, besides being very rich and delicious, almonds also have a number of benefits and properties for the health of people who tend to consume them regularly.

However, like many other nuts and dried fruit, we must be careful when consuming them, as they provide a fairly high amount of calories that can help us gain a few extra kilos.

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10 benefits and properties of almonds

1. High nutritional content

As we will see in a next section, almonds stand out for their high contribution in nutrients. Among other aspects, they stand out for their vitamin and mineral content, as well as their fat and fibre content.

For example, among the most important vitamins we can mention the presence of group B vitamins (B1, B2, B3, B6 and folic acid) and vitamin E. While, among the minerals, the presence of potassium, magnesium, iron and calcium stands out.

Although they have many calories and therefore provide a lot of energy, we should not forget that their regular consumption is interesting thanks to its nutritional value.

2. Antioxidant benefits

As you surely know, antioxidants are substances that protect our body from oxidative damage caused by free radicals, which contributes to cellular aging and the appearance of certain diseases.

Did you know that almond shells are especially rich in antioxidants. These substances are especially useful in preventing the negative action of these free radicals, protecting our organism and above all protecting the cells from this oxidative damage.

On the other hand, almonds provide vitamin E, a recognized vitamin with antioxidant benefits.

3. Useful and beneficial against diebetes

The almond becomes a very interesting nut for people with diabetes, thanks to its high content of healthy fats, fiber and protein, and its low contribution of carbohydrates.

In addition, almonds are especially rich in magnesium, a mineral that, in addition to other important functions, helps control blood sugar levels. If we take into account that people with type 2 diabetes often have an inadequate intake of magnesium, almonds can be very useful, being appropriate precisely in the prevention of metabolic syndrome and to lower glucose levels.

4. Heart healthy properties: useful against cholesterol

Almonds are rich in healthy fats, which among other functions, help to lower elevated levels of LDL cholesterol in the blood, preventing the oxidation of this type of cholesterol. In addition, it helps maintain a good level of HDL cholesterol. In particular, its contribution in omega 6 and omega 9 essential fatty acids stands out.

5. They help to take care of the heart

Like the majority of nuts and dried fruit, since we are dealing with a heart-healthy food, almonds are therefore very beneficial when it comes to looking after our heart health, useful for preventing cardiovascular diseases and preventing heart disease.

6. Full of phosphorus, very good for the brain

100 grams of almonds provide about 90 mg of phosphorus. If we take into account that phosphorus is indispensable for the health of our neurons, in addition to improving cellular exchange and improving the structural function of the cell membranes, we find that almonds are tremendously good for the health of our brain.

7. They provide an excellent amount of calcium, very good not only for your bones

On the other hand, 100 grams of almonds provide about 252 mg of calcium. Calcium, as you probably know, is an indispensable nutrient for the health of our bones. But it is not only fundamental for our bones, but also for the health of our teeth, and for proper growth.

Therefore, it is very useful that our children eat a handful of almonds and other nuts a day. However, if our children are small, we must be careful and break them up very well before giving them them, as well as always being with them when they go to eat them. The reason for this is that nuts, especially almonds and walnuts, are often the food that most chokes young children.

8. Good source of fiber

As we explained very briefly at the beginning of this note, almonds also stand out for their contribution of fibre, an essential element indispensable for our intestinal health. Therefore, eating a handful of almonds every day will help improve our intestinal transit. In addition, fibre helps to reduce cholesterol.

9. Ideal against hypertension

Besides being suitable for high cholesterol and high triglycerides, did you know that almonds are also very interesting in case of high blood pressure (hypertension)? This is due to their potassium content, which is able to regulate blood pressure.

10. High vegetable protein content

Almonds, like many other nuts, are an excellent source of vegetable protein. Therefore, its consumption is very interesting for vegans and vegetarians. In fact, 100 grams of almonds provide almost 19 grams of protein.

Nutritional qualities of almonds

From a nutritional point of view, almonds provide a lot of energy, thus becoming a dry fruit with a good amount of calories. In fact, 100 grams of almonds provide around 610 calories.

In any case, this does not mean that it has to become a problem for either our diet or our weight. On the contrary: its incredible benefits make it a nutritionally excellent option, not only because of its high nutrient content, but also because of the different properties it provides. However, as long as it is consumed regularly and never in excess.

Almonds stand out from the start because of their high nutrient content. In them, for example, we find a large amount of vitamins, minerals, proteins, water, fats, cellulose and carbohydrates.

As far as vitamins are concerned, we look for example at their content in vitamins E, A, D, C, PP, B1 and B2. While they also possess minerals, such as calcium, phosphorus, iron, potassium, magnesium, sodium, sulfur, copper, zinc, manganese and chlorine.

As far as its fat content is concerned, two thirds correspond to oleic acid, its consumption being very positive to help fight or prevent the appearance of cardiovascular diseases, as well as to reduce high cholesterol levels.

We should not forget at this point that they also have omega-6 linoleic acid, a fatty acid that is certainly essential to the diet.

They also have water and fiber, so they are ideal – for example – to combat cases of constipation.

Nutritional contribution of the almond per 100 grams

Calories
610 kcal
Vitamin B9
45 mg

Carbohydrates
5 g
Vitamin E
37,5 mg

Proteins
18,71 g
Carotenoids
120 µg

Fats
54 g
Sodium
14mg

Fiber
13,50 g
Phosphorus
90mg

Vitamin B1
0.22 mg
Calcium
252 mg

Vitamin B2
14mg
Potassium
835 mg

Vitamin B1
0.62 mg
Magnesium
270 mg

Vitamin B3
5,50 mg
Iron
4,10 mg

Benefits of almonds

How many almonds do you need to eat per day to enjoy their properties?

When it comes to enjoying the different benefits that almonds bring us, a very good option is to try to consume them daily, on a regular basis.

However, as we are dealing with a nut with a high energy and therefore calorie content (as is the case with most nuts and dried fruit), the best thing to do is to eat a handful of almonds a day, which means around 28 grams. And how many calories does this handful provide? Only 161 calories.

This article is published for information purposes only. It cannot and should not substitute for consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.