Almonds are a great choice when you want a quick and tasty snack! They are incredibly nutritious with healthy fats, Antioxidants, Vitamins, and minerals. They are sold either raw or cooked. They also produce almond milk, oil (almond oil), butter, flour, and macaroons.
Almonds have an impressive nutritional profile. Thirty grams typically provide about 160 calories, but the body Absorbs only 80% of them because part of their fat is not accessible to digestive enzymes.
This quantity contains:
- Carbohydrates: 2.5 grams.
- Fiber: 3.5 grams.
- Protein: 6 grams.
- Fat: 14 grams (9 of which are monounsaturated).
- Manganese (0.6 mg): 32% of the recommended daily allowance.
- Magnesium (76 mg): 20% of the recommended daily allowance.
- Vitamin E (7 mg): 37% of the recommended daily allowance.
- They also contain Calcium (75 mg) and phosphorus.
Almonds are high in phytic acid, a substance that binds specific Calcium Absorbed by the body.
Why is their consumption recommended?
Rich in Antioxidants
Almonds are rich in antioxidants such as polyphenols and vitamin E (they are one of the best sources of Antioxidants that tend to accumulate in cell membranes, protecting cells from oxidative damage.
A clinical trial involving 60 male smokers found that 84 g. Almonds – those with peel removal – are not the best choice in terms of health.
They can help people with Diabetes.
Almonds are low in carbohydrates but high in fat, protein, and fiber, making them a good choice for people with Diabetes. Another advantage is the extremely high amount of Magnesium, a metal involved in over 300 biochemical processes in the body, including controlling blood sugar.
The recommended intake of Magnesium can also help lower blood pressure.
They improve the cholesterol profile.
High LDL cholesterol levels are a risk factor for heart disease, and some studies have shown that Almonds daily reduced LDL cholesterol by 5.5 mg / dL while maintaining “good” HDL cholesterol. Remarkably in this study, participants also lost belly fat.
Almonds do more than lower the bad cholesterol in your blood; they also protect LDL cholesterol from oxidation, a critical step in developing heart disease. Almond peel is rich in Vitamin E. A human study showed that an almond snack for one month reduced oxidized LDL-cholesterol levels by 15%, leading to a reduced risk of heart disease.
Possible side effects
Some people who are allergic to Nuts may need to avoid Almonds. If a person experiences urticaria, bloating, and difficulty breathing after eating Almonds, they should Seek immediate medical attention. People with allergies should check the packaging of ready-made foods and ensure they do not contain Nuts.
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