Almonds: health benefits, recommendations
Almond has its origin in the temperate and desert areas of western Asia, from where it was gradually extended to warmer and drier regions in the Mediterranean basin.
It is known as the queen of the roses, in the Middle Ages the servants included in the banquets of kings to aid digestion and, well, for indulgence.
Botany
Common name: Almond
Scientific name: Prunus amygdalus L. with two variants (Prunus amygdalus L. var. sweet and Prunus amygdalus var. bitter)
Family: Rosaceae.
Habitat: Originally from Asia, it is cultivated in warm places of the Mediterranean and sometimes naturalized
Features: evergreen tree of the Rosaceae family of up to 10 meters in height. Stems erect dark and cracked bark. Pointy leaves, ovate lanceolate, up to 12 cm long, serrated contour. Flowers usually grouped in pairs, white, pink, pink or, more rarely, white. Petals to 2, 5 cm. Drupe fruit, with soft mesocarp initially but will mean a tightening mature. Edible seeds.
Composition and health benefits
- Caloric content (kcal) 576.0
- Protein (g) 19.0
- Carbohydrates (g) 4.8
- Fiber ( g) 15.0
- Total fat content (g) 53.5
- Saturated fatty acids (g) 4.2
- mono-unsaturated (g) 36.6
- polyunsaturated (g) 10.0
- Cholesterol (mg) 0
- Vitamin E (mg) * 26.18
- Calcium (mg) * 248.0
- Phytosterols (mg) * ; 120.0
Values expressed in% by weight (g/100 g food).
Favier JC, Ireland-Ripert J, Tap C, Feinberg M. Répertoire général des aliments.
Almonds have high levels of unsaturated fatty acids, which make up 93% of total fat. The most important is oleic acid. Frequent consumption helps to reduce levels of total cholesterol and "bad" cholesterol or LDL cholesterol while increasing "good" or HDL. As a food of plant origin kernels do not contain cholesterol.
For its high content of vitamin E, almonds provide an extra dose of antioxidants that play an important role in preventing heart disease and cancer. A 30g portion of almonds provides 50% of the recommended daily amount of vitamin E. It also contains vitamin B6, in smaller amounts.
The almond nut is the highest fiber content, important to facilitate and regulate the traffic, so avoiding constipation and preventing cardiovascular diseases.
Almonds are an important source of minerals such as calcium, necessary for the formation and maintenance of bones and teeth, magnesium, potassium, copper, phosphorus and zinc.
Recommendations
Food use:
Especially for people with high cholesterol, suffering from bone, nerves or heart.
Almonds are very valuable for people who do not consume dairy products because of the high calcium content they own. 100 g of almonds provide almost twice as much calcium as milk 100 cc (equivalent to half a glass).
Almonds are the most valued nut for its flavor. It can be taken at breakfast to accompany cereal, muesli and yogurt, snacks, and as a good substitute for bakery products, also used in salads and sauces. They are widely used for the preparation of pastry products such as marzipan, nougat, cakes and prepared foods like almond milk, ice cream and chocolate, among others. Almonds are even used as a cosmetic base.
Various studies show that individuals who frequently consume nuts, reduce the risk of cardiovascular disease.
External use
Almonds and almond oil especially included in the composition of many beauty preparations, to moisturize and prevent formation of wrinkles, as well as in cases of dermatitis or skin burns.
Earplugs: The almond oil may be useful to soften the caps and for their subsequent removal (Put a few drops of almond oil into the ear and plug the ear with a cotton swab. Allow for all night. Remove the cotton and apply hot water with a special syringe without needle. Disinfect the ear with parsley and onion juice.)
Source: Nucis