Almonds - Properties, Benefits, Harm, Nutritional Value, Vitamins

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

Almond

Almonds are considered the king of nuts due to their original and delicate taste, high content of useful and valuable substances. Although it is called a nut incorrectly, because in fact, it is a stone fruit, the same as, for example, the fruit of apricots, peaches. But no matter how popularly it is called, the benefits of almonds are beyond doubt. There are two types of almonds - bitter and sweet. Sweet almonds are widely used in cooking and confectionery, and from bitter almond essential oil is obtained, which is an excellent flavoring agent. Almond trees are native to tropical countries and Central Asia.

The nutritional value Portion Almonds 100 g Amount per serving Calories 579 Calories from Fat 449.37 % Daily value ^* Total Fat 49.93g 77% Saturate fats 3.8 g 19% Polyunsaturated. fat 12.33 g Monounsaturated. fat 31.55 g Trans fat 0.02 g Cholesterol 0 mg 0% Sodium 1 mg 0% Potassium 733 mg 21% Total Carbohydrates 21.55g 7% Sugar 4.35 g Dietary fiber 12.5 g 50% Proteins 21.15 g 42% Vitamin B6 7% Niacin 18% Thiamine 14% Iron 21% Calcium 27% Magnesium 68% Phosphorus 48% Zinc 21% * Calculation for a daily diet of 2000 kcal

The ratio of BJU in the product

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Almond properties

Despite the small size of almond kernels, their benefits are great. Almonds are a whole storehouse of valuable substances. It contains:

B vitamins and tocopherol (vitamin E);
Potassium salts, as well as copper, iron, phosphorus. These substances are necessary for the normal functioning of the central nervous system, the processes of hematopoiesis. In addition, potassium regulates heart contractions;
Protein, which contains all the essential amino acids. The high protein content makes almonds one of the alternative sources of protein compounds. Thanks to this property, almonds avoid the development of protein deficiency in vegetarians or in people who, for one reason or another, do not eat meat;
Polyunsaturated fatty acids - are actively involved in lipid metabolism, are an integral part of cell membranes and meninges.

Almonds can be safely called a quality dietary product, despite its high calorie content (640 kcal per 100.0 g). Indeed, in order to fully cover the needs of an adult's body in the nutrients contained in almonds, it is necessary to eat only 30.0 grams of nuts. A useful property of almonds is that it contains a small amount of carbohydrates. Therefore, it can be eaten without fear by people suffering from diabetes, obesity.

The benefits of almonds

The beneficial properties of almonds for the human body are largely determined by the complex of vitamins that make up it. So B vitamins:

Have a beneficial effect on the nervous system;
Give a healthy look and beauty to nails, hair, skin;
Maintain vitality;
They are directly involved in energy metabolism in cells;
Improves mood.

Vitamins of this group in the human body are not synthesized or accumulated, therefore they must be obtained daily with food.

The high content of vitamin E (tocopherol) in almonds, which has a powerful antioxidant effect, provides the following beneficial properties of almonds:

Cleansing blood vessels from cholesterol deposits (cholesterol plaques);
Building muscle mass;
Normalization of metabolism;
Tissue repair and cell regeneration;
Improving sexual and fertile function.

In addition, vitamin E prevents the development of malignant neoplasms.

Almond harm

Excessive consumption of almonds can cause significant harm to the human body. It is especially dangerous to consume more than 2 bitter almonds a day, because it contains cyanides that interfere with cellular respiration and cause serious damage to the central nervous system.

Sweet almonds do not contain toxic substances, but you should not get carried away with them either. It is quite high in calories, and if you eat more than 30.0 grams per day, then the extra pounds will not keep you waiting. The harm of almonds is also manifested in the fact that it can cause the development of allergic reactions in people with an individual intolerance to this food product. In addition, excessive consumption of almonds can cause a person to develop a condition resembling drug or alcohol intoxication.

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