Almonds are the seeds of the Prunus dulcis, better known as the almond tree, a plant belonging to the Rosaceae family and native to Asia Minor, today widely cultivated in Mediterranean countries. They are an ancient type of nut (like walnuts, hazelnuts, pistachios, pine nuts), which arrived in the U.S. thanks to the Spanish missionaries and settles in the 18th century and which has been used for millennia in both food and cosmetics: their nutritional properties and beneficial effects on the body were already known in Roman times. In nature there are more than 400 different varieties, with California being the exporter of 80% of the global almond production. Eaten natural as a snack or added to sweet and savory preparations, almonds are a versatile, delicious ingredient and an ally of well-being, as long as you don't overdo it.
Almonds' Properties and Benefits
A concentrate of beneficial substances: almonds are considered a complete food. These oily seeds contain a high content of vegetable proteins, fiber, vitamin E, B vitamins, minerals such as magnesium, calcium, phosphorus, and antioxidants. They are particularly suitable for vegetarian, vegan, and athlete diets because they provide important nutrients and help balance the intake of good fats, the famous omega-3s. They are an energizing food, very high in calories: 100 grams contain 600 kcal, while an almond is equivalent to 15 kcal: for this reason, the recommended daily amount ranges between 20 and 30 grams, in short, a handful ideal as a snack or part of a balanced breakfast. Their moderate consumption helps improve various aspects of health, always as part of a varied and balanced diet.
1. Heart Health
Almonds are rich in monounsaturated and polyunsaturated fats, particularly oleic acid and alpha-linolenic acid. These help reduce LDL (the "bad") cholesterol and maintain or increase HDL ("good") cholesterol, thus contributing to the prevention of cardiovascular disease.
2. Nervous System Health
Thanks to magnesium, eating almonds can benefit the nervous and muscular systems. Furthermore, this mineral is also valuable because it promotes energy metabolism and regulates blood pressure, reducing the risk of hypertension. For this reason, they are recommended in cases of stress, cramps, or fatigue.
3. Feeling of Satiety
Almonds have a high satiating power thanks to the presence of fiber: this way you avoid overeating, keeping the feeling of hunger at bay.
4. Antioxidant Power
Vitamin E is one of the most powerful antioxidants, helping to combat cellular aging by fighting free radicals. Regular consumption can help keep skin more elastic and radiant, working from within.
5. Bone Health
Thanks to their calcium content, almonds support healthy bones and teeth.
6. Nail and Hair Health
Almonds support nails and hair thanks to the action of biotin (vitamin B7), vitamin E and zinc, nutrients that promote growth and resistance.
7. Blood Sugar Control
Being low in sugar and rich in fiber, almonds are a low glycemic index food: if consumed before meals, it has been discovered that they can have a beneficial effect on blood sugar control when carbohydrates are consumed, even in subjects suffering from obesity and type 2 diabetes.
What Are Green Almonds?
Green almonds are highly prized, especially in California and the State of New York: they are immature almonds, wrapped in a still-tender shell and a velvety green skin. They are easily found in local markets in spring and early summer, sold by weight or in boxes, and are a healthy and tasty snack. In some regions, they are eaten whole, with the skin intact, perhaps lightly dipped in salt to enhance their flavor; in other cases, it is preferable to split them open and consume only the soft, delicately flavored seed inside. Beyond their palate-pleasing qualities, green almonds also offer several health benefits: they are rich in water, fiber, vitamins (especially vitamin E), and minerals such as magnesium and potassium. Refreshing, filling, and nutritious, they are an ideal choice for those seeking a natural and healthy snack on hot days.
Almonds' Contraindications
Like all foods, almonds are not free from contraindications. The first concerns calories: as we have seen, 100 grams of almonds provide approximately 600 kcal. Excessive consumption, especially between meals, can lead to a high calorie intake, with the risk of weight gain, as well as bloating and abdominal pain, due to the excess fiber. Be aware of any allergies to nuts, which can manifest with mild symptoms, but also with more serious reactions. Finally, a note on bitter almonds: they are usually not intended for human consumption or, if they are, they are treated to eliminate a potentially toxic toxin, amygdalin, which, if ingested in large quantities, can result in cyanide poisoning. To avoid problems, it is recommended to never eat raw almonds, but always cook them.
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