9 beneficial properties of almonds for health, as well as contraindications

Almonds are edible kernels of the seeds of the tree of the same name. They are one of the most popular nuts in the world. They are very nutritious and rich in valuable fats, antioxidants, vitamins and minerals.

Scientists have confirmed a number of beneficial properties of almonds for the body. With regular use, it can reduce the risk of developing many common diseases, Strengthen bones and even help to lose weight.

How it is useful – 9 facts

Let's take a closer look at 9 theses about the benefits of almonds, which have a scientific basis.

1. Has a rich composition

As part of almonds available mass of nutrients:

Despite the high calorie content (about 546 calories per 100 grams), only about 15% of almonds are digested. Part of the fat not digested digestive enzymes and leaves the body unchanged.

2. It has an antioxidant effect

Almond tree seeds are rich sources of antioxidants. The main ones are are carotenoids and stilbens.

Antioxidant substances are mainly concentrated in the outer, bitter-tasting skin, and not in the kernels themselves.

Are antioxidant warn the effect of free radicals on all cells of the body, which can lead to the death or malignant transformation of the latter. Free radicals also increase the likelihood of chronic diseases from the cardiovascular, endocrine and digestive systems.

High levels of antioxidants in the diet are the main way to prevent cancer.

A special role is given to vitamin E, which is abundant in almonds. Proven ( 1 , 2 , 3 ) that vitamin E not only maintains the integrity of cell membranes, but also protects the human body from coronary heart disease, Alzheimer's disease, and age-related cognitive decline.

Selected studies fixed reducing the risk of mortality in men who smoke, whose diet contains a sufficient amount of vitamin E.

3. Reduces blood sugar levels

Almonds contain small amounts of carbohydrates, but are rich in valuable fats, proteins, magnesium and dietary fibers, which play a fairly important role in regulating blood sugar levels.

Experts from Mexico installed that a sufficient level of magnesium in the diet allows you to reduce the concentration of glucose in the blood and normalize the production of insulin.

Positive data demonstrated and studies on people who do not suffer from glycemic diseases. They showed an increase in the sensitivity of insulin receptors of peripheral tissues (muscle and fat) to insulin when eating almonds.

Scientists recommend that almonds or other foods rich in magnesium be included in the menu without fail. Such a diet can reduce the risk of developing type II diabetes mellitus or improve the course of this pathology.

4. Reduces blood pressure

Almonds are rich in a number of substances that reduce blood pressure.

The main therapeutic property has magnesium .

Installed that a lack of magnesium in the diet provokes the development of hypertension (excluding other risk factors).

Replenishing magnesium deficiency causes decline systolic and diastolic blood pressure. At the same time, the effect is pronounced in both healthy and hypertensive people, as well as equally in men and women.

Dietary fiber, antioxidants, potassium and manganese in the nut also reduce blood pressure. Although their effect is expressed to a lesser extent.

Almonds are recommended to be included in the diet of people suffering from hypertension or having an increased predisposition to the development of this disease.

5. Reduces cholesterol levels

High levels of total cholesterol in the blood (especially its atherogenic fractions – LDL and TAG) are the leading risk factor for the formation of atherosclerotic plaques on the walls of arteries and the development of diseases such as: coronary heart disease, myocardial infarction, stroke, chronic cerebral ischemia, etc .

Research show that replacing 20% of the diet with almonds for 16 weeks leads to a marked decrease in LDL concentration in the blood by 0.34 mmol/l, and total cholesterol by 0.7 mmol/L.

At the same time, how claim scientists, nuts do not reduce the level of "useful" HDL cholesterol and do not change the functional activity of the liver.

It should be noted separately that almonds, due to the abundance of vitamin E and other antioxidants in the composition, prevent the oxidation of cholesterol and increase the resistance of the vascular endothelium to its introduction. As a result, additional protection is created against the introduction of cholesterol crystals.

6. Helps to lose weight

Available convincing scientific evidence that almonds are able to accelerate metabolism in general (with regular inclusion in the diet).

Experts proved that adding small amounts of almonds (84 grams) to the diet leads to an acceleration of body weight loss by 62%.

The nut contains few carbohydrates, but rich in fiber and squirrels playing an important role in the development of a feeling of satiety.

Ingestion of these substances into the stomach causes its mechanical stretching and, through neurohumoral and reflex mechanisms, the suppression of hunger centers at the level of the brain. As a result is declining Craving for food over the next few hours.

7. Fighting cancer

Almonds are a unique plant containing a lot of antioxidant and anti–inflammatory substances.

Regular consumption of nuts can significantly reduce the likelihood of malignant degeneration of cells of any organ, as well as limit the growth of cancerous tumors and their spread throughout the body.

To date, it has been proven ( 1 , 2 , 3 ) direct efficacy of almonds in relation to oncology of the following organs:

• Prostate in men;
• Mammary glands;
• Of the colon;
• Of the rectum.

8. Supports bone strength

Raw almonds contain calcium, magnesium, manganese, copper, zinc, proteins with essential amino acids and vitamin K.

Scientists from Italy claim that an adequate level of the described substances in the diet is a guarantee maintaining mineral strength bone tissue.

Almonds are especially useful for the elderly, as well as women after menopause, when there is an age-related decrease in bone density (osteoporosis), the risk of fractures increases several times.

9. Improves brain health

Almonds are rich in vitamin E. This substance is combined with other antioxidants, warns the development of neurodegenerative diseases (Alzheimer's, Pick's, Parkinson's).

According to the data research, almonds Improves memory , concentration of attention and activity of thinking.

Its regular use also allows you to reduce or completely eliminate the symptoms depressive disorders .

Fresh almonds are recommended for the elderly to prevent age-related cognitive decline and neurodegenerative diseases.

Harm and contraindications

Almonds have contraindications and, in some cases, can cause harm to health. The most common side effects include:

1. Dyspeptic disorders. Nuts are abundant in proteins and fiber, which, when taken in extremely high volumes, can lead to disorganization of the muscles of the intestinal wall and activation of the processes of putrefaction and fermentation. As a result, nausea and vomiting, bloating and abdominal pain, diarrhea may occur.
2. Allergic reactions. Are caused by the sensitization of the body to almond proteins. They manifest themselves in different ways: from banal urticaria to severe anaphylactic shock or angioedema. If there is a history of allergies, the product is contraindicated.

Separately, it should be noted that almonds can be consumed during pregnancy. None of the studies have been able to detect the harmful effects of nuts on the condition of the mother, fetus or child in the first years of life.

Admission Tips

Recommended daily allowance for raw or roasted almonds:

• For adults – from 35 to 70 grams per day;
• For pregnant women and children – 25-35 grams.

Almonds are preferably consumed fresh (raw).

Any heat treatment (for example, frying) improves organoleptic characteristics (taste and aroma), but reduces the concentration of biologically active substances in the composition.

You should also avoid prolonged drying or soaking almonds in water. Such practices lead to the loss of more than 70% of minerals and antioxidants.

Salted or sweet almonds should also be discarded.

It is not recommended to consume kernels in the evening (before going to bed). This can cause problems with going to bed (due to an overload of the digestive system).

You should also not eat almonds on an empty stomach. The preferred time of reception is for breakfast, lunch, afternoon tea or as a snack.

Almonds go well with honey, dried fruits, as well as with other nuts: walnuts, cashews, hazelnuts, peanuts, pecans.

Funds based on it

There are many almond-based remedies. Each of them has a unique set of claimed healing properties, and some even have scientific justification. Let's take a closer look at some of them.

1. Almond oil . Rich in valuable fats and vitamins, it is taken orally as a means to combat constipation and increase potency.
2. Essential Oil . It is used to enhance mental and physical performance , fight fatigue and alleviate joint diseases.
3. Nut and honey mixture . The combination of almonds and honey is effective in order to strengthen the immune system , stimulating potency and lowering cholesterol levels in the blood. You will need to peel 200 grams of almonds, add 350-400 grams of honey and ¼ tsp of dried red pepper. Mix everything together. It is recommended to take the prepared mixture in the morning, after breakfast (1-2 tsp each).
4. Tincture . Almond tincture is effective for the prevention of atherosclerosis, hypertension and type II diabetes mellitus. For cooking, you should carefully peel the kernels of 150 grams of almonds from the shell (flaps). Pour 1,000 ml of vodka. Pour the mixture into a glass vessel and close the lid tightly. Store in a dark, cool place for 40 to 45 days. Take 1 tablespoon 2 times a day (for breakfast and lunch).

Conclusion

1. Thus, almonds contain valuable proteins and fats, vitamins, minerals and antioxidants, which have a complex effect on the body, improving health.
2. It is able to reduce the risk of developing leading cardiovascular disorders and type II diabetes mellitus, provide reliable cancer prevention, strengthen the musculoskeletal system and help lose weight.
3. With regular use, neurodegenerative diseases and cognitive disorders are less common.