Almonds
One of the best energy sources
What are almonds, really?
Although many of us consider almonds to be nuts, they are actually stone fruits. The almond tree is a close relative of the apricot and peach trees.
Almonds are edible kernels: they are ripe when the fruit’s fleshy hull has dried and opened. Once the hard shell is broken, you get slightly sweet, nutty-tasting almonds.
Wie essen Sie Mandeln am liebsten?
Which nutrients make almonds so healthy?
A true source of energy: 100 g of almonds cover about 30% of the daily energy needs of an average person and provide a large amount of unsaturated fats, both monounsaturated and polyunsaturated, which have a positive effect on cholesterol levels.
According to one study, 42 g of almonds per day lower the harmful LDL cholesterol and prevent its oxidation in the blood, which may help prevent vascular damage.
In addition, almonds are among the best sources of vitamin E in the world: 100 g of almonds contain 26.22 mg of vitamin E, whereas the recommended daily dose is 11–15 mg. As a powerful antioxidant, vitamin E not only protects unsaturated fatty acids from oxidation but also has a protective effect on our immune system, the cardiovascular system, the nervous system, the retina of the eye and the muscles.
B vitamins such as riboflavin, niacin, thiamine, pantothenic acid, vitamin B6 and folic acid, which are present in significant amounts in almonds, act as cofactors for enzymes involved in numerous metabolic processes.
Why are almonds good for nerves, muscles and bones?
Almonds contain 268 mg of magnesium per 100 g. This mineral plays an important role in the transmission of signals between nerves and muscles, in carbohydrate and lipid metabolism, and can help lower high blood pressure.
The potassium they contain in appreciable amounts supports the transmission of nerve impulses, muscle contractions, and protein synthesis.
Almonds are also an excellent source of calcium, essential for the strength of bones and teeth.
100 g of almonds provide almost one third of the recommended daily intake of iron, vital for the transport of oxygen in the blood, and nearly half the daily requirement for zinc, an essential component of many proteins that actively participates in cell growth.
editorial.facts
- Roasted almonds do not contain as many calories as raw almonds, but they provide fewer healthy fatty acids.
- Due to their high fibre content, almond cell walls are so stable that this makes the absorption of some nutrients by our body more difficult. Part of the fat is therefore inaccessible to digestive enzymes.
- Blanched almonds are not the best choice because antioxidants are mostly concentrated in the brown skin.
- Producing one kilogram of almonds uses almost 13,000 litres of water.
How do almonds support the gut flora and blood sugar levels?
Almonds are also beneficial for the gut flora and thus for the entire immune system: they supply the body with a large amount of fibre, healthy fats and essential nutrients that promote the growth of beneficial gut bacteria. These displace pathogenic strains, protect the intestinal lining and improve nutrient absorption.
People with diabetes can also benefit from daily almond consumption: the healthy fats they contain can partially reduce insulin secretion during a carbohydrate-rich meal, and magnesium helps maintain stable blood sugar levels.
Many antioxidants, mainly present in the brown skin of almonds, prevent premature ageing and protect against certain types of cancer.
The power of almonds in everyday life: how to incorporate these little nutritional bombs into your diet
- Almonds are an ideal snack between meals. Easy to take with you, a handful is enough to prevent cravings.
- You can use ground, flaked or chopped almonds in baking. Almond flakes go well with curries, fish and as a salad topping. Roasted almonds have a more pronounced flavour. Roast whole almonds in a pan without oil until they are lightly golden.
- Chew whole almonds slowly and carefully, otherwise they remain in the stomach for a long time and leave the body without delivering their benefits.
- Almond butter is a popular ingredient for cooking and baking, but it is also suitable for smoothies, drinks, sauces and dressings. Prefer the darker butter made from unblanched almonds: it contains more healthy nutrients and antioxidants.
- If you are vegetarian or vegan, you can spread almond butter on your bread instead of butter. Almonds contain as much protein as beef and more iron than lean lamb. To promote iron absorption, combine almonds with vitamin C-rich fruits.
- You can make delicious almond butter yourself. Roast the almonds in the oven, let them cool and then blend them in a powerful blender or food processor: blend 1 minute – pause 1 minute. Repeat until a creamy butter forms. Store it in the refrigerator.
- To maintain a healthy cholesterol level, consume one to two handfuls of almonds per day.
- Before exams or important appointments, eat almonds as food for the nerves. The magnesium, zinc and copper they contain support concentration and strengthen the nervous system.
- If you suffer from gluten intolerance or coeliac disease, use almond flour for your gluten-free baking.
- Whole almonds keep for up to three years in a cool, dark and dry place. After the best-before date on the packaging, they are generally still edible for several weeks.
- When buying, favour almonds with light brown skin: they contain more nutrients than blanched almonds, whose polyphenols have been partially removed.
- Remember that almonds are high in calories and excessive consumption can lead to weight gain. If you are sensitive to salicylic acid, avoid almonds: they contain more than walnuts.
With these tips you can fully enjoy the benefits of this delicious snack!
