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ALMONDS ARE NOT JUST A TASTY SNACK
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Almonds are not just a tasty snack; they’re also packed with nutrients and offer several health benefits. Almond trees flower early in the year, marking the onset of spring. Almonds, the fruit of the almond tree, are rich in fats and minerals and are consumed in many different ways. They are also used as an ingredient of cosmetic products and medicines
The two main varieties of almond come from Prunus amygdalus var. dulcis (sweet almond) and var. amar (bitter almond). Sweet almonds are mainly used in confectionery for manufacturing nougat, marzipan and a wide range of other sweet delights. They are also greatly enjoyed fresh, when they are juicy and crunchy, while the dried form is sweeter and slightly bitter. Bitter almonds can be pressed to extract oil used in a range of medicines, liqueurs, pastries and confectionery. This oil is also used in cosmetics owing to its skin-nourishing properties. However, bitter almonds should not be eaten in large quantities, as they contain precursor compounds of hydrogen cyanide, a particularly powerful poison that renders them toxic.
Almonds boast an impressive nutrient profile. A 1-ounce (oz), or 28-gram (g), serving of almonds contains:
Fiber: 3.5g
Protein: 6g
Fat: 14 g (9 of which are monounsaturated)
Vitamin E:48% of the daily value (DV)
Manganese:27% of the DV
Magnesium:18% of the DV
A decent amount of copper, vitamin B2 (riboflavin), and phosphorus
This is all from a small handful of almonds, which has 164 calories and 6 grams of carbohydrates, which includes 3.5 grams of fiber. It is important to note that your body does not absorb about 6% of the fats in almonds because this fat is inaccessible to digestive enzymes
Almonds deliver a massive amount of nutrients
- Macronutrients:
- Vitamins and Minerals:
- Antioxidants:
- Fiber:
Protein: Almonds are a good plant-based protein source, providing about 6 grams per ounce (28 grams).
Healthy Fats: They contain monounsaturated and polyunsaturated fats, which are heart-healthy. One ounce of almonds has about 14 grams of fat, mostly unsaturated. High levels of low-density lipoproteins (LDLs) in your blood — also known as “bad” cholesterol — are a well-known risk factor for heart disease. Your diet can have major effects on LDL levels. Some studies have suggested almonds may be effective in lowering LDL. A 6-week study including 107 participants at high risk of cardiovascular disease found that a diet providing 20% of calories from almonds lowered LDL cholesterol levels by an average of 9.7 milligrams per deciliter (mg/dL). Another study found that eating 1.5 oz (42 g) of almonds per day lowered LDL cholesterol by 5.3 mg/dL while maintaining high-density lipoproteins (HDLs), or “good” cholesterol. Participants also lost belly fat.
Carbohydrates: They offer around 6 grams of carbs per ounce, including dietary fiber.
Vitamin E: Almonds are an excellent source of vitamin E, which acts as an antioxidant and helps protect cells from oxidative damage.
Magnesium: Important for muscle and nerve function, magnesium also plays a role in regulating blood sugar levels. Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar management. The daily value for magnesium is 420 milligrams (mg). And 2 oz of almonds provides almost half that amount: 153 mg of this important mineral. Interestingly, it is estimated that at least a quarter of people with type 2 diabetes have a deficiency in magnesium. Adequate magnesium intake has been associated with a reduced risk of type 2 diabetes and improved blood sugar management in people with diabetes.
The magnesium in almonds may also help lower blood pressure levels. High blood pressure is one of the leading drivers of heart attacks, strokes, and kidney failure. A deficiency in magnesium is strongly linked to high blood pressure. Several meta-analyses have suggested that magnesium supplementation can significantly lower blood pressure among people with and without high blood pressure, as well as people with preexisting chronic disease
Calcium: Almonds provide a decent amount of calcium, which is crucial for bone health.
Iron: Essential for oxygen transport in the blood, iron is another important mineral found in almonds.
Almonds contain various antioxidants, including flavonoids and phenolic acids, which contribute to reducing inflammation and oxidative stress. Almonds are a fantastic source of antioxidants.Antioxidants help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging, and diseases like cancer. The powerful antioxidants in almonds are largely concentrated in the brown layer of their skin. For this reason, blanched almonds — those with skin removed — have less antioxidant capacity. This means they may not offer the same anti-inflammatory capabilities. A 2022 analysis of 16 clinical trials including over 800 participants found that eating up to 60 g (about 2.25 oz) of almonds per day reduced two different markers of inflammation in the body
They are a good source of dietary fiber, which aids in digestion and can help in maintaining healthy blood sugar levels.
Importance
Heart Health: The monounsaturated fats and antioxidants in almonds support cardiovascular health by reducing LDL cholesterol levels and improving overall heart function.
Weight Management: Despite their calorie density, almonds can aid in weight management due to their high fiber and protein content, which help promote feelings of fullness.
Blood Sugar Control: Almonds have a low glycemic index and can help stabilize blood sugar levels, making them a good choice for individuals with diabetes or those looking to manage their blood sugar levels.
Anemia: Almonds are rich in vitamin E, which helps create blood cells, tissue, and muscles. This makes them a good choice for people with anemia.
Bone Health: The combination of calcium, magnesium, and phosphorus in almonds contributes to maintaining strong and healthy bones.
Skin Health: Vitamin E in almonds is beneficial for skin health, as it helps protect the skin from damage caused by UV rays and supports overall skin integrity.
Incorporating almonds into your diet can be a nutritious choice, but moderation is key due to their high calorie content. They can be enjoyed in various forms—raw, roasted, or as almond butter or milk—making them versatile for different dietary preferences.
Soaking almonds before consumption is a practice that some people follow for a few reasons, although it’s not strictly necessary for everyone.
Here are the key benefits associated with soaking almonds:
- Improved Nutrient Absorption
- Enhanced Digestibility
- Improved Taste and Texture
Phytic Acid Reduction: Almonds contain phytic acid, an "anti-nutrient" that can bind minerals like calcium, magnesium, iron, and zinc and reduce their absorption. Soaking can help reduce the phytic acid content, potentially making these minerals more bioavailable.
Enzyme Inhibitors: Soaking also helps deactivate enzyme inhibitors, which can interfere with the digestion of proteins and other nutrients.
Softening: Soaking almonds softens their texture, making them easier to digest. This can be particularly beneficial for those with sensitive digestive systems.
Easier to Chew: Soaked almonds are softer and less likely to cause discomfort when chewing, which can be easier on your teeth and gums.
Milder Flavor: Soaked almonds tend to have a milder, less bitter flavor compared to raw almonds.
Creamier Texture: The soaked nuts become plumper and have a creamier texture, which can be preferred for making smoothies, nut butters, or raw desserts.
Increased Nutrient Enzyme Activity: Soaking can trigger the germination process, which activates beneficial enzymes that can help in the digestion and utilization of nutrients.
Eating almonds reduces hungerAlmonds are high in protein and fiber. Both protein and fiber are known to increase feelings of fullness. This can help prevent you from overeating. One 4-week study in 137 participants showed that a daily 1.5-oz (43-g) serving of almonds significantly reduced hunger and the desire to eat. Numerous other studies support the hunger-fighting effects of nuts
