7 great reasons to eat almonds today

Almonds are part of most people’s diet, being consumed “alone” or giving more flavor to savory and sweet recipes, in addition to being super allies for those who follow a healthy diet.

Nutritionist Nina Hermann comments that almonds are seeds of the Almond tree. They are considered as a dry fruit, from the group of oilseeds.

Extremely nutritious, almonds are rich in fiber, protein, vitamin E, among other important nutrients for health. They are easy to add to the diet and can be found/consumed in a variety of ways: whole (with skin), raw without skin, roasted (with or without salt), as flour, milk and even butter.

Not to mention the well-known almond oil, an extremely versatile cosmetic product that is widely used in the beauty world!

7 reasons to eat almonds

But what are the health benefits of almonds?

1. Cholesterol control: one of the best sources of vitamin E in nature, almonds help control cholesterol, as Nina highlights. By increasing good cholesterol (HDL), which removes fat molecules from the blood, this type of food even helps to reduce the risk of heart attacks.
2. Ally of beauty: also for being an abundant source of vitamin E, the almond contributes to the health of the skin, hair and nails. It also has antioxidant properties, fighting free radicals and helping to prevent premature aging.
3. Cancer prevention: Nina highlights that, by having antioxidant properties, fighting free radicals, almonds act in cancer prevention.
4. Good bowel function and glycemic control: Nina explains that, as it is rich in fiber, almonds help to improve intestinal function and control blood glucose.
5. Prevents fluid retention: “if included in the food routine, almonds help to combat fluid retention, as it contains magnesium and potassium, although it is not a diuretic food”, explains Nina.
6. Helps in preventing osteoporosis: according to Nina, almonds are a great source of calcium, very important for those who fear osteoporosis.
7. Ally of the heart: the seeds are still protective of the cardiovascular system, according to Nina. “Research from Tufts University has proven that flavonoids in almond shells lower the risk of heart disease. Almonds also help to reduce the presence and impact of C-reactive proteins, which cause inflammation in the arteries”, says the nutritionist.

How to consume: tips and recipes with almonds

For those who want to enjoy the benefits of almonds, the main tip is to consume them naturally (avoiding the salty or sweet versions), preferably according to the guidance of a nutritionist.

Nina explains that almonds can be included as a snack, combined with fruit or yogurt, for example. “The daily amount varies from person to person, but studies suggest that to achieve its benefits, you need to consume 5 to 6 units,” she says.

But, of course, almonds go very well in the most varied recipes, both savory and sweet! Get inspired by the suggestions below:

basic recipes

1. Almond milk: super easy recipe for plant-based milk, made with almonds. It can be consumed by children and adults who are lactose intolerant. And in any recipe, it can replace cow’s milk.

2. Almond ricotta: a vegan version of this delicious cheese, which is ricotta. A 100% natural recipe, practical, and still with a touch of sourness, like traditional ricotta. The main ingredient is almond.

3. Chicken with an almond and oat crust: a delicious dish that will be very successful! You will only need chicken breast, rolled oats, sliced ​​almonds, egg, salt, black pepper, lemon, butter and olive oil.

4. Almond flour: simple to make, almond flour serves as a base for various recipes, such as cakes and macarons, for example. To make it, you will only need the almonds, a mold and the blender!

5. Almond bread: gluten-free and lactose-free recipe. In addition, it is a very healthy option, as it has few carbs (and low glycemic index carbs), plenty of protein, good fats and calcium.

savory recipes

6. Grain, Apricot and Almond Salad: Fresh, tasty, quick to make, this salad mixes lentils, wheat, pearl barley and apricots. The recipe makes 10 servings.

7. Moroccan couscous with almonds and caramelized onions: a perfect mix of different flavors and textures. The soft sweetness of the raisins, the crispy toast of the almonds and the bittersweet caramel of the onions. Perfect to accompany a meat, fish or chicken dish.

8. Spaghetti Garlic and Oil with Almonds: an enhanced and flavorful version of a practical kitchen classic! In addition to these main ingredients, you will use chives, parsley, butter, sour cream and Parmesan cheese.

9. Vegan broccoli risotto with almonds: delicious dish with a great presentation. In addition to the main ingredients, you will use vegetable broth, onion, vegetable oil, arborio rice, white wine, olive oil, thyme, salt and black pepper.

sweet recipes

10. White chocolate and almond cookies: a delicious combination of flavors. The recipe yields about 24 units. In addition to the main ingredients, you will use all-purpose flour, sugar, brown sugar, unsalted butter, baking powder, salt, vanilla extract, and egg.

11. Almond cake: delicious and easy to make. You will use eggs, granulated sugar, wheat flour, almond flour, unsalted butter, vanilla extract, baking powder, salt, lemon and almond sticks. For the syrup, honey and butter.

12. Wholemeal apple and almond cake: easy recipe, ideal for a different and tasty afternoon coffee. In addition to the main ingredients, you will use sunflower oil, coconut oil, brown sugar, eggs, oat flakes, whole wheat flour, ground cinnamon, poppy seeds, salt and yeast.

13. Fig, honey and almond cake: with a very elegant and smooth combination of flavors, this cake is perfect for a special celebration! It is a light sponge cake stuffed with fresh figs, honey whipped cream and almond crunchy.

14. Coconut pie with almonds: it looks beautiful, delicate and delicious. Nothing “exaggerated sweet”, it’s tasty in the right measure, and everyone will definitely want to eat more than one!

15. Strawberry pie with almonds: a delicious recipe, for those who really want to impress! Just to give you an idea of ​​the taste… The filling is made with strawberries, almond flour, brown sugar, sugar and Sicilian lemon.

How to skin almonds?

In some recipes, it is necessary to remove the skin of the almond. To do this, according to Nina, just soak the almonds in hot water for 15 minutes, drain the water, and, one by one, press the shell out.

You can also see a step by step in the video below:

But, it is worth remembering that the ideal is to remove the skin only in case of specific recipes, because, for the consumption of the food on a daily basis, the most recommended is to consume the whole almond (with shell).

Almond oil: a beauty ally

“Almond oil is an excellent moisturizer and also helps to reduce skin inflammation, as it is rich in vitamin A, B1, B2 and B6 and very rich in vitamin E”, highlights Nina. In this sense, check out some benefits of this cosmetic:

• It has high hydration power, and can be used daily throughout the body.
• Helps prevent the formation of stretch marks (when the skin is stretched too far).
• It has a very pleasant smell.
• It has anti-inflammatory power, so, in addition to making the skin softer and fragrant, it has properties that soothe skin irritations.
• In the hair, almond oil provides recovery of damaged hair and volume reduction. (But in this case, the ideal is to look for shampoos and conditioners that already contain almond oil in the formula).
• Almond oil is also great for moisturizing hands and cuticles and strengthening nails.

It is worth noting that the best time to apply almond oil on the body is after bathing. That’s because the pores are more open and the product can penetrate the skin better!

Now you know the incredible benefits of almond oil with regard to the beauty of skin, hair and nails, as well as the advantages of including almonds in your daily diet!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.