ALMONDS: CALORIES, NUTRITIONAL FACTS AND HEALTH BENEFITS
Almonds are one of the most popular nuts in the world . They are very nutritious and rich in healthy fats , antioxidants , vitamins and minerals .
THE ORIGIN OF ALMONDS
Almonds are the edible seeds of the Prunus Dulcis , more commonly known as the almond tree .
They originate from the Middle East, but the United States is today the world's leading producer.
WHAT IS AN OILSEED?
Oilseeds are seeds grown primarily for the production of cooking oils . In a broad sense, peanuts and soybeans can be considered oilseeds.
Here are 9 health benefits of almonds .
1. ALMOND IS VERY NUTRITIONALLY RICH
| Nutrients | Quantity per 100 grams |
|---|---|
| Calories | 579 calories |
| Proteins | 21.2g |
| Carbohydrates | 21.7 g |
| Lipids | 49.4g |
| Dietary fiber | 12.5 g |
| Calcium | 269 mg |
| Iron | 3.7 mg |
| Magnesium | 76mg |
| Phosphorus | 248 mg |
| Potassium | 705mg |
2. ALMONDS ARE FULL OF ANTIOXIDANTS
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 .
Many benefits for the skin
Antioxidants can improve skin texture and appearance. Antioxidants are often found in skin care product formulas because of their powerful anti-aging effects.
Eating a balanced diet, staying hydrated and exercising are 3 pillars of a healthy life
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3. ALMONDS ARE RICH IN VITAMIN E
Vitamin E is a family of fat-soluble antioxidants. Almonds are among the world's best sources of vitamin E, with 28 grams providing 37% of the RDI.
Several studies have linked higher vitamin E intake to lower rates of heart disease , cancers, and Alzheimer's disease .
4. ALMONDS CAN HELP CONTROL BLOOD GLUCOSE
Almonds are low in carbs but high in healthy fats, protein and fiber . This makes it a perfect choice for people with diabetes .
Another benefit of almonds is their remarkably high magnesium content . Magnesium is a mineral involved in more than 300 bodily processes , including blood sugar control .
5. ALMOND IS ALSO BENEFICIAL FOR BLOOD PRESSURE
Magnesium deficiency is strongly linked to high blood pressure , whether you 're overweight or not.
The magnesium in almonds may help reduce the risk of heart attacks , strokes and kidney failure .
6. ALMONDS CAN REDUCE CHOLESTEROL LEVELS
Studies on almonds and their impact on lipid levels show that regular consumption can reduce LDL cholesterol and triglyceride levels . However, almond consumption does not affect HDL cholesterol levels , often called good cholesterol .
7. ALMONDS CONTAIN PHYTOSTEROLS
Almonds are low in saturated fatty acids , high in unsaturated fatty acids, and contain fiber, phytosterols , and plant proteins . Other cardioprotective nutrients unique to almonds include α-tocopherol, arginine , magnesium, copper , manganese , calcium, and potassium.
8. EATING ALMONDS REDUCES HUNGER, LOWERING YOUR OVERALL CALORIC INTAKE
The protein and fiber in almonds are known to increase feelings of fullness . This can help you limit your calorie intake . They therefore have an appetite suppressant effect .
9. ALMONDS ARE AN ALLY FOR WEIGHT LOSS
Nuts contain several nutrients that your body has difficulty breaking down and digesting. Additionally, some evidence suggests that eating nuts may slightly boost metabolism .
Due to their satiating properties, nuts are a favorable food for weight loss .
CONSUMPTION OF ALMONDS IN FRANCE
In France, almond production is mainly concentrated in the Provence-Alpes-Côte d'Azur and Languedoc-Roussillon regions . It mainly produces sweet almonds intended to be consumed raw, roasted or crushed.
They are also used to produce almond milk , oil , butter , flour or dough, also known as marzipan .
ALMOND RECIPES
Here are some recipe ideas to highlight this oilseed in cooking:
- Almond Chicken
- Almond pesto
- Almond tart
- Almond Muffins
- Homemade almond granola
- Mango and almond smoothie
- Almond Kale Salad
CONCLUSION
Almonds contain plenty of healthy fats, fiber, protein, magnesium and vitamin E.
The health benefits of almonds include lowering blood sugar levels, reducing blood pressure, and lowering cholesterol levels. They can also reduce hunger and promote weight loss